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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 are higher in manganese, copper, iron, and polyunsaturated fat.
  • Chickpeas' 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 have 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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155%
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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129%
Contains more Vitamin B1Vitamin B1 +81%
Contains more FolateFolate +20.3%
Contains more Vitamin CVitamin C +∞%
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

All nutrients comparison - raw data values

Nutrient Cranberry beans Chickpeas DV% diff.
Manganese 0.37mg 1.03mg 29%
Copper 0.231mg 0.352mg 13%
Iron 2.09mg 2.89mg 10%
Folate 207µg 172µg 9%
Vitamin B1 0.21mg 0.116mg 8%
Choline 42.8mg 8%
Polyunsaturated fat 0.199g 1.156g 6%
Phosphorus 135mg 168mg 5%
Fiber 8.6g 7.6g 4%
Zinc 1.14mg 1.53mg 4%
Selenium 1.3µg 3.7µg 4%
Vitamin B6 0.081mg 0.139mg 4%
Fats 0.46g 2.59g 3%
Potassium 387mg 291mg 3%
Vitamin K 4µg 3%
Vitamin E 0.35mg 2%
Calories 136kcal 164kcal 1%
Protein 9.34g 8.86g 1%
Vitamin C 0mg 1.3mg 1%
Carbs 24.46g 27.42g 1%
Vitamin B5 0.24mg 0.286mg 1%
Saturated fat 0.119g 0.269g 1%
Monounsaturated fat 0.04g 0.583g 1%
Net carbs 15.86g 19.82g N/A
Magnesium 50mg 48mg 0%
Calcium 50mg 49mg 0%
Sugar 4.8g N/A
Sodium 1mg 7mg 0%
Vitamin A 1µg 0%
Vitamin B2 0.069mg 0.063mg 0%
Vitamin B3 0.515mg 0.526mg 0%
Tryptophan 0.111mg 0.085mg 0%
Threonine 0.393mg 0.329mg 0%
Isoleucine 0.412mg 0.38mg 0%
Leucine 0.746mg 0.631mg 0%
Lysine 0.641mg 0.593mg 0%
Methionine 0.14mg 0.116mg 0%
Phenylalanine 0.505mg 0.475mg 0%
Valine 0.489mg 0.372mg 0%
Histidine 0.26mg 0.244mg 0%

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%

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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. 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.