Beans vs. Chickpea raw — In-Depth Nutrition Comparison
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A recap on differences between beans and chickpea raw
- Chickpea raw is higher than beans in folate, iron, copper, vitamin B6, vitamin B1, fiber, phosphorus, choline, potassium, and zinc.
- Chickpea raw covers your daily folate needs 133% more than beans.
Food varieties used in this article are Beans, baked, canned, no salt added and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -95.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +146.9% |
| Contains more CalciumCalcium | +14% |
| Contains more PotassiumPotassium | +142.6% |
| Contains more IronIron | +1386.2% |
| Contains more CopperCopper | +218.4% |
| Contains more ZincZinc | +97.1% |
| Contains more PhosphorusPhosphorus | +142.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin CVitamin C | +29% |
| Contains more Vitamin EVitamin E | +446.7% |
| Contains more Vitamin B1Vitamin B1 | +218% |
| Contains more Vitamin B2Vitamin B2 | +253.3% |
| Contains more Vitamin B3Vitamin B3 | +258.4% |
| Contains more Vitamin B6Vitamin B6 | +311.5% |
| Contains more Vitamin KVitamin K | +1025% |
| Contains more FolateFolate | +2220.8% |
| Contains more CholineCholine | +222.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
| Contains more WaterWater | +845.3% |
| Contains more ProteinProtein | +326.5% |
| Contains more FatsFats | +1410% |
| Contains more CarbsCarbs | +207.2% |
| Contains more OtherOther | +67.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
| Contains less Sat. FatSaturated fat | -82.9% |
| Contains more Mono. FatMonounsaturated fat | +3834.3% |
| Contains more Poly. FatPolyunsaturated fat | +1487.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 21.306mg | 926% | |
| Folate | 24µg | 557µg | 133% |
| Iron | 0.29mg | 4.31mg | 50% |
| Copper | 0.206mg | 0.656mg | 50% |
| Vitamin B5 | 1.588mg | 32% | |
| Vitamin B6 | 0.13mg | 0.535mg | 31% |
| Protein | 4.8g | 20.47g | 31% |
| Vitamin B1 | 0.15mg | 0.477mg | 27% |
| Fiber | 5.5g | 12.2g | 27% |
| Phosphorus | 104mg | 252mg | 21% |
| Polyunsaturated fat | 0.172g | 2.731g | 17% |
| Calories | 105kcal | 378kcal | 14% |
| Carbs | 20.49g | 62.95g | 14% |
| Potassium | 296mg | 718mg | 12% |
| Choline | 30.8mg | 99.3mg | 12% |
| Zinc | 1.4mg | 2.76mg | 12% |
| Vitamin B2 | 0.06mg | 0.212mg | 12% |
| Magnesium | 32mg | 79mg | 11% |
| Fats | 0.4g | 6.04g | 9% |
| Selenium | 4.5µg | 0µg | 8% |
| Vitamin K | 0.8µg | 9µg | 7% |
| Vitamin B3 | 0.43mg | 1.541mg | 7% |
| Vitamin E | 0.15mg | 0.82mg | 4% |
| Monounsaturated fat | 0.035g | 1.377g | 3% |
| Saturated fat | 0.103g | 0.603g | 2% |
| Sodium | 1mg | 24mg | 1% |
| Calcium | 50mg | 57mg | 1% |
| Vitamin C | 3.1mg | 4mg | 1% |
| Net carbs | 14.99g | 50.75g | N/A |
| Sugar | 7.78g | 10.7g | N/A |
| Vitamin A | 5µg | 3µg | 0% |
| Tryptophan | 0.2mg | 0% | |
| Threonine | 0.766mg | 0% | |
| Isoleucine | 0.882mg | 0% | |
| Leucine | 1.465mg | 0% | |
| Lysine | 1.377mg | 0% | |
| Methionine | 0.27mg | 0% | |
| Phenylalanine | 1.103mg | 0% | |
| Valine | 0.865mg | 0% | |
| Histidine | 0.566mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
72%
Minerals Daily Need Coverage Score
25%
348%
Comparison summary
Which food is richer in minerals?
Chickpea raw is relatively richer in minerals
Which food is cheaper?
Chickpea raw is cheaper (difference - $0.5)
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins
Which food is lower in Sugar?
Beans is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Beans contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.5g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)