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Kidney beans raw vs. Chickpeas — In-Depth Nutrition Comparison

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The main differences between Kidney beans raw and Chickpeas

  • Kidney beans raw is richer than Chickpeas in Fiber, Copper, Iron, Folate, Vitamin B1, Phosphorus, Potassium, Magnesium, Vitamin B6, and Vitamin K.
  • Daily need coverage for Fiber from Kidney beans raw is 69% higher.
  • Kidney beans raw contains 5 times more Potassium than Chickpeas. Kidney beans raw contains 1406mg of Potassium, while Chickpeas contains 291mg.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Kidney beans raw 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.
Contains more Calcium +191.8%
Contains more Iron +183.7%
Contains more Magnesium +191.7%
Contains more Phosphorus +142.3%
Contains more Potassium +383.2%
Contains more Zinc +82.4%
Contains more Copper +172.2%
Contains less Sodium -70.8%
Contains more Selenium +15.6%
Equal in Manganese - 1.03
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +191.8%
Contains more Iron +183.7%
Contains more Magnesium +191.7%
Contains more Phosphorus +142.3%
Contains more Potassium +383.2%
Contains more Zinc +82.4%
Contains more Copper +172.2%
Contains less Sodium -70.8%
Contains more Selenium +15.6%
Equal in Manganese - 1.03

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 C +246.2%
Contains more Vitamin B1 +356%
Contains more Vitamin B2 +247.6%
Contains more Vitamin B3 +291.6%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +185.6%
Contains more Folate +129.1%
Contains more Vitamin K +375%
Contains more Vitamin A +∞%
Contains more Vitamin E +59.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin C +246.2%
Contains more Vitamin B1 +356%
Contains more Vitamin B2 +247.6%
Contains more Vitamin B3 +291.6%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +185.6%
Contains more Folate +129.1%
Contains more Vitamin K +375%
Contains more Vitamin A +∞%
Contains more Vitamin E +59.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +166.1%
Contains more Carbs +118.9%
Contains more Other +316.3%
Contains more Fats +212%
Contains more Water +412.4%
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 Protein +166.1%
Contains more Carbs +118.9%
Contains more Other +316.3%
Contains more Fats +212%
Contains more Water +412.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -55.4%
Contains more Monounsaturated Fat +810.9%
Contains more Polyunsaturated fat +153%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -55.4%
Contains more Monounsaturated Fat +810.9%
Contains more Polyunsaturated fat +153%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Chickpeas Opinion
Net carbs 35.11g 19.82g Kidney beans raw
Protein 23.58g 8.86g Kidney beans raw
Fats 0.83g 2.59g Chickpeas
Carbs 60.01g 27.42g Kidney beans raw
Calories 333kcal 164kcal Kidney beans raw
Sugar 2.23g 4.8g Kidney beans raw
Fiber 24.9g 7.6g Kidney beans raw
Calcium 143mg 49mg Kidney beans raw
Iron 8.2mg 2.89mg Kidney beans raw
Magnesium 140mg 48mg Kidney beans raw
Phosphorus 407mg 168mg Kidney beans raw
Potassium 1406mg 291mg Kidney beans raw
Sodium 24mg 7mg Chickpeas
Zinc 2.79mg 1.53mg Kidney beans raw
Copper 0.958mg 0.352mg Kidney beans raw
Manganese 1.021mg 1.03mg Chickpeas
Selenium 3.2µg 3.7µg Chickpeas
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.22mg 0.35mg Chickpeas
Vitamin C 4.5mg 1.3mg Kidney beans raw
Vitamin B1 0.529mg 0.116mg Kidney beans raw
Vitamin B2 0.219mg 0.063mg Kidney beans raw
Vitamin B3 2.06mg 0.526mg Kidney beans raw
Vitamin B5 0.78mg 0.286mg Kidney beans raw
Vitamin B6 0.397mg 0.139mg Kidney beans raw
Folate 394µg 172µg Kidney beans raw
Vitamin K 19µg 4µg Kidney beans raw
Tryptophan 0.279mg 0.085mg Kidney beans raw
Threonine 0.992mg 0.329mg Kidney beans raw
Isoleucine 1.041mg 0.38mg Kidney beans raw
Leucine 1.882mg 0.631mg Kidney beans raw
Lysine 1.618mg 0.593mg Kidney beans raw
Methionine 0.355mg 0.116mg Kidney beans raw
Phenylalanine 1.275mg 0.475mg Kidney beans raw
Valine 1.233mg 0.372mg Kidney beans raw
Histidine 0.656mg 0.244mg Kidney beans raw
Saturated Fat 0.12g 0.269g Kidney beans raw
Monounsaturated Fat 0.064g 0.583g Chickpeas
Polyunsaturated fat 0.457g 1.156g Chickpeas

Which food is preferable for your diet?

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

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
60%
Kidney beans raw
21%
Chickpeas
Minerals Daily Need Coverage Score
130%
Kidney beans raw
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 2.57g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.149g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 17mg)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.2)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.