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  6. Cranberry beans vs. Chickpeas

Cranberry beans vs. Chickpeas — In-Depth Nutrition Comparison

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What are the differences between Cranberry beans and Chickpeas?

  • Cranberry beans is higher in Folate, and Vitamin B1, yet Chickpeas is higher in Manganese, Copper, Iron, and Polyunsaturated fat.
  • Chickpeas's daily need coverage for Manganese is 29% more.
  • Cranberry beans has 2 times more Vitamin B1 than Chickpeas. While Cranberry beans has 0.21mg of Vitamin B1, Chickpeas has only 0.116mg.

We used Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Cranberry 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 PotassiumPotassium +33%
Contains less SodiumSodium -85.7%
Contains more IronIron +38.3%
Contains more CopperCopper +52.4%
Contains more ZincZinc +34.2%
Contains more PhosphorusPhosphorus +24.4%
Contains more ManganeseManganese +178.4%
Contains more SeleniumSelenium +184.6%
~equal in Magnesium ~48mg
~equal in Calcium ~49mg

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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 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% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin B1Vitamin B1 +81%
Contains more FolateFolate +20.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin B6Vitamin B6 +71.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B3 ~0.526mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 OtherOther +18.5%
Contains more FatsFats +463%
Contains more CarbsCarbs +12.1%
~equal in Protein ~8.86g
~equal in Water ~60.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.119 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 less Sat. FatSaturated Fat -55.8%
Contains more Mono. FatMonounsaturated Fat +1357.5%
Contains more Poly. FatPolyunsaturated fat +480.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Chickpeas
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Chickpeas Opinion
Calories 136kcal 164kcal Chickpeas
Protein 9.34g 8.86g Cranberry beans
Fats 0.46g 2.59g Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Net carbs 15.86g 19.82g Chickpeas
Carbs 24.46g 27.42g Chickpeas
Magnesium 50mg 48mg Cranberry beans
Calcium 50mg 49mg Cranberry beans
Potassium 387mg 291mg Cranberry beans
Iron 2.09mg 2.89mg Chickpeas
Sugar 4.8g Cranberry beans
Fiber 8.6g 7.6g Cranberry beans
Copper 0.231mg 0.352mg Chickpeas
Zinc 1.14mg 1.53mg Chickpeas
Phosphorus 135mg 168mg Chickpeas
Sodium 1mg 7mg Cranberry beans
Vitamin A 0IU 27IU Chickpeas
Vitamin A 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Manganese 0.37mg 1.03mg Chickpeas
Selenium 1.3µg 3.7µg Chickpeas
Vitamin B1 0.21mg 0.116mg Cranberry beans
Vitamin B2 0.069mg 0.063mg Cranberry beans
Vitamin B3 0.515mg 0.526mg Chickpeas
Vitamin B5 0.24mg 0.286mg Chickpeas
Vitamin B6 0.081mg 0.139mg Chickpeas
Vitamin K 4µg Chickpeas
Folate 207µg 172µg Cranberry beans
Choline 42.8mg Chickpeas
Saturated Fat 0.119g 0.269g Cranberry beans
Monounsaturated Fat 0.04g 0.583g Chickpeas
Polyunsaturated fat 0.199g 1.156g Chickpeas
Tryptophan 0.111mg 0.085mg Cranberry beans
Threonine 0.393mg 0.329mg Cranberry beans
Isoleucine 0.412mg 0.38mg Cranberry beans
Leucine 0.746mg 0.631mg Cranberry beans
Lysine 0.641mg 0.593mg Cranberry beans
Methionine 0.14mg 0.116mg Cranberry beans
Phenylalanine 0.505mg 0.475mg Cranberry beans
Valine 0.489mg 0.372mg Cranberry beans
Histidine 0.26mg 0.244mg Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Chickpeas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Cranberry beans
21%
Chickpeas
Minerals Daily Need Coverage Score
38%
Cranberry beans
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.15g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 1)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1.4)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.