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Kidney bean vs Chickpea - In-Depth Nutrition Comparison

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Summary of differences between Kidney bean and Chickpea

  • Kidney bean has more Fiber, Iron, Copper, Phosphorus, Potassium, and Magnesium, however Chickpea is higher in Manganese, Folate, Vitamin B5, and Vitamin B6.
  • Chickpea covers your daily need of Manganese 882% more than Kidney bean.
  • Kidney bean has 2 times more Fiber than Chickpea. While Kidney bean has 24.9g of Fiber, Chickpea has only 12.2g.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Kidney bean vs Chickpea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
0
Chickpea
Chickpea
Contains more Calcium +150.9%
Contains more Iron +90.3%
Contains more Magnesium +77.2%
Contains more Phosphorus +61.5%
Contains more Potassium +95.8%
Contains more Copper +46%
Equal in Sodium - 24
Equal in Zinc - 2.76
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Chickpea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Calcium +150.9%
Contains more Iron +90.3%
Contains more Magnesium +77.2%
Contains more Phosphorus +61.5%
Contains more Potassium +95.8%
Contains more Copper +46%
Equal in Sodium - 24
Equal in Zinc - 2.76

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
5
:
5
Chickpea
Chickpea
Contains more Vitamin C +12.5%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B3 +33.7%
Contains more Vitamin K +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +272.7%
Contains more Vitamin B5 +103.6%
Contains more Vitamin B6 +34.8%
Contains more Folate +41.4%
Equal in Vitamin B1 - 0.477
Equal in Vitamin B2 - 0.212
Kidney bean
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%
Chickpea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Contains more Vitamin C +12.5%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B3 +33.7%
Contains more Vitamin K +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +272.7%
Contains more Vitamin B5 +103.6%
Contains more Vitamin B6 +34.8%
Contains more Folate +41.4%
Equal in Vitamin B1 - 0.477
Equal in Vitamin B2 - 0.212

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Chickpea
Chickpea
Contains more Protein +15.2%
Contains more Water +53%
Contains more Other +33.9%
Contains more Fats +627.7%
Equal in Carbs - 62.95
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Chickpea
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more Protein +15.2%
Contains more Water +53%
Contains more Other +33.9%
Contains more Fats +627.7%
Equal in Carbs - 62.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Chickpea
Chickpea
Contains less Saturated Fat -80.1%
Contains more Monounsaturated Fat +2051.6%
Contains more Polyunsaturated fat +497.6%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Chickpea
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Contains less Saturated Fat -80.1%
Contains more Monounsaturated Fat +2051.6%
Contains more Polyunsaturated fat +497.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Chickpea
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Chickpea Opinion
Net carbs 35.11g 50.75g Chickpea
Protein 23.58g 20.47g Kidney bean
Fats 0.83g 6.04g Chickpea
Carbs 60.01g 62.95g Chickpea
Calories 333kcal 378kcal Chickpea
Sugar 2.23g 10.7g Kidney bean
Fiber 24.9g 12.2g Kidney bean
Calcium 143mg 57mg Kidney bean
Iron 8.2mg 4.31mg Kidney bean
Magnesium 140mg 79mg Kidney bean
Phosphorus 407mg 252mg Kidney bean
Potassium 1406mg 718mg Kidney bean
Sodium 24mg 24mg
Zinc 2.79mg 2.76mg Kidney bean
Copper 0.958mg 0.656mg Kidney bean
Vitamin A 0IU 67IU Chickpea
Vitamin A RAE 0µg 3µg Chickpea
Vitamin E 0.22mg 0.82mg Chickpea
Vitamin C 4.5mg 4mg Kidney bean
Vitamin B1 0.529mg 0.477mg Kidney bean
Vitamin B2 0.219mg 0.212mg Kidney bean
Vitamin B3 2.06mg 1.541mg Kidney bean
Vitamin B5 0.78mg 1.588mg Chickpea
Vitamin B6 0.397mg 0.535mg Chickpea
Folate 394µg 557µg Chickpea
Vitamin K 19µg 9µg Kidney bean
Tryptophan 0.279mg 0.2mg Kidney bean
Threonine 0.992mg 0.766mg Kidney bean
Isoleucine 1.041mg 0.882mg Kidney bean
Leucine 1.882mg 1.465mg Kidney bean
Lysine 1.618mg 1.377mg Kidney bean
Methionine 0.355mg 0.27mg Kidney bean
Phenylalanine 1.275mg 1.103mg Kidney bean
Valine 1.233mg 0.865mg Kidney bean
Histidine 0.656mg 0.566mg Kidney bean
Saturated Fat 0.12g 0.603g Kidney bean
Monounsaturated Fat 0.064g 1.377g Chickpea
Polyunsaturated fat 0.457g 2.731g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Chickpea
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
74%
Chickpea
Minerals Daily Need Coverage Score
143%
Kidney bean
88%
Chickpea

Comparison summary

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 8.47g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.483g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $0.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (24 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.