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  6. Kidney beans raw vs. Chickpeas

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 for 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 contain 291mg.
  • Kidney beans raw has a lower glycemic index than chickpeas.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 MagnesiumMagnesium +191.7%
Contains more CalciumCalcium +191.8%
Contains more PotassiumPotassium +383.2%
Contains more IronIron +183.7%
Contains more CopperCopper +172.2%
Contains more ZincZinc +82.4%
Contains more PhosphorusPhosphorus +142.3%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +15.6%
~equal in Manganese ~1.03mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin CVitamin C +246.2%
Contains more Vitamin B1Vitamin B1 +356%
Contains more Vitamin B2Vitamin B2 +247.6%
Contains more Vitamin B3Vitamin B3 +291.6%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more Vitamin B6Vitamin B6 +185.6%
Contains more Vitamin KVitamin K +375%
Contains more FolateFolate +129.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +59.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Chickpeas DV% diff.
Fiber 24.9g 7.6g 69%
Copper 0.958mg 0.352mg 67%
Iron 8.2mg 2.89mg 66%
Folate 394µg 172µg 56%
Phosphorus 407mg 168mg 34%
Vitamin B1 0.529mg 0.116mg 34%
Potassium 1406mg 291mg 33%
Protein 23.58g 8.86g 29%
Magnesium 140mg 48mg 22%
Vitamin B6 0.397mg 0.139mg 20%
Vitamin K 19µg 4µg 13%
Vitamin B2 0.219mg 0.063mg 12%
Carbs 60.01g 27.42g 11%
Zinc 2.79mg 1.53mg 11%
Vitamin B5 0.78mg 0.286mg 10%
Vitamin B3 2.06mg 0.526mg 10%
Calcium 143mg 49mg 9%
Choline 42.8mg 8%
Calories 333kcal 164kcal 8%
Polyunsaturated fat 0.457g 1.156g 5%
Vitamin C 4.5mg 1.3mg 4%
Fats 0.83g 2.59g 3%
Selenium 3.2µg 3.7µg 1%
Saturated fat 0.12g 0.269g 1%
Monounsaturated fat 0.064g 0.583g 1%
Sodium 24mg 7mg 1%
Vitamin E 0.22mg 0.35mg 1%
Net carbs 35.11g 19.82g N/A
Sugar 2.23g 4.8g N/A
Vitamin A 0µg 1µg 0%
Manganese 1.021mg 1.03mg 0%
Tryptophan 0.279mg 0.085mg 0%
Threonine 0.992mg 0.329mg 0%
Isoleucine 1.041mg 0.38mg 0%
Leucine 1.882mg 0.631mg 0%
Lysine 1.618mg 0.593mg 0%
Methionine 0.355mg 0.116mg 0%
Phenylalanine 1.275mg 0.475mg 0%
Valine 1.233mg 0.372mg 0%
Histidine 0.656mg 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +166.1%
Contains more CarbsCarbs +118.9%
Contains more OtherOther +316.3%
Contains more FatsFats +212%
Contains more WaterWater +412.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -55.4%
Contains more Mono. FatMonounsaturated fat +810.9%
Contains more Poly. FatPolyunsaturated fat +153%

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.