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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
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
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
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.
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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 price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.37mg | 1.03mg | 29% |
| Copper | 0.231mg | 0.352mg | 13% |
| Iron | 2.09mg | 2.89mg | 10% |
| Folate | 207µg | 172µg | 9% |
| Choline | 42.8mg | 8% | |
| Vitamin B1 | 0.21mg | 0.116mg | 8% |
| Polyunsaturated fat | 0.199g | 1.156g | 6% |
| Phosphorus | 135mg | 168mg | 5% |
| Selenium | 1.3µg | 3.7µg | 4% |
| Fiber | 8.6g | 7.6g | 4% |
| Zinc | 1.14mg | 1.53mg | 4% |
| Vitamin B6 | 0.081mg | 0.139mg | 4% |
| Potassium | 387mg | 291mg | 3% |
| Vitamin K | 4µg | 3% | |
| Fats | 0.46g | 2.59g | 3% |
| Vitamin E | 0.35mg | 2% | |
| Monounsaturated fat | 0.04g | 0.583g | 1% |
| Saturated fat | 0.119g | 0.269g | 1% |
| Vitamin B5 | 0.24mg | 0.286mg | 1% |
| Calories | 136kcal | 164kcal | 1% |
| Protein | 9.34g | 8.86g | 1% |
| Carbs | 24.46g | 27.42g | 1% |
| Vitamin C | 0mg | 1.3mg | 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% |
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
20%
21%
Minerals Daily Need Coverage Score
38%
57%
Comparison summary
Which food is lower in Sugar?
Cranberry beans is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 0.15g)
Which food is lower in glycemic index?
Cranberry beans is lower in glycemic index (difference - 1)
Which food is cheaper?
Chickpeas is cheaper (difference - $1.4)
Which food is richer in minerals?
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)