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  6. Baked beans vs. Chickpeas

Baked beans vs. Chickpeas — In-Depth Nutrition Comparison

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Important differences between baked beans and chickpeas

  • Baked beans have less manganese, folate, copper, iron, phosphorus, fiber, and zinc.
  • Chickpeas' daily need coverage for manganese is 34% more.
  • Baked beans have 60 times more sodium than chickpeas. Baked beans have 422mg of sodium, while chickpeas have 7mg.

The food varieties used in the comparison are Beans, baked, home prepared and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Baked beans vs Chickpeas infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more CalciumCalcium +24.5%
Contains more PotassiumPotassium +23%
Contains more SeleniumSelenium +54.1%
Contains more MagnesiumMagnesium +11.6%
Contains more IronIron +45.2%
Contains more CopperCopper +121.4%
Contains more ZincZinc +109.6%
Contains more PhosphorusPhosphorus +54.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +303.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin CVitamin C +18.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +28.9%
Contains more Vitamin B5Vitamin B5 +84.5%
Contains more Vitamin B6Vitamin B6 +54.4%
Contains more FolateFolate +258.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Chickpeas DV% diff.
Manganese 0.255mg 1.03mg 34%
Folate 48µg 172µg 31%
Copper 0.159mg 0.352mg 21%
Sodium 422mg 7mg 18%
Iron 1.99mg 2.89mg 11%
Fiber 5.5g 7.6g 8%
Choline 42.8mg 8%
Phosphorus 109mg 168mg 8%
Saturated fat 1.948g 0.269g 8%
Protein 5.54g 8.86g 7%
Zinc 0.73mg 1.53mg 7%
Vitamin B6 0.09mg 0.139mg 4%
Selenium 5.7µg 3.7µg 4%
Fats 5.15g 2.59g 4%
Monounsaturated fat 2.133g 0.583g 4%
Polyunsaturated fat 0.74g 1.156g 3%
Vitamin B5 0.155mg 0.286mg 3%
Vitamin K 4µg 3%
Potassium 358mg 291mg 2%
Cholesterol 5mg 0mg 2%
Carbs 21.63g 27.42g 2%
Vitamin E 0.35mg 2%
Vitamin B1 0.136mg 0.116mg 2%
Calcium 61mg 49mg 1%
Magnesium 43mg 48mg 1%
Vitamin B2 0.049mg 0.063mg 1%
Vitamin B3 0.408mg 0.526mg 1%
Calories 155kcal 164kcal 0%
Vitamin C 1.1mg 1.3mg 0%
Net carbs 16.13g 19.82g N/A
Sugar 4.8g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.067mg 0.085mg 0%
Threonine 0.228mg 0.329mg 0%
Isoleucine 0.242mg 0.38mg 0%
Leucine 0.428mg 0.631mg 0%
Lysine 0.379mg 0.593mg 0%
Methionine 0.086mg 0.116mg 0%
Phenylalanine 0.287mg 0.475mg 0%
Valine 0.282mg 0.372mg 0%
Histidine 0.153mg 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more FatsFats +98.8%
Contains more OtherOther +172.8%
Contains more ProteinProtein +59.9%
Contains more CarbsCarbs +26.8%
~equal in Water ~60.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated fat +265.9%
Contains less Sat. FatSaturated fat -86.2%
Contains more Poly. FatPolyunsaturated fat +56.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.