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  6. Kidney beans raw vs. Chickpea raw

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

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Summary of differences between kidney beans raw and chickpea raw

  • Kidney beans raw has more fiber, iron, copper, phosphorus, potassium, and magnesium; however, chickpea raw is higher in manganese, folate, vitamin B5, and vitamin B6.
  • Chickpea raw covers your daily need for manganese, 882% more than kidney beans raw.
  • Kidney beans raw has 2 times more fiber than chickpea raw. While kidney beans raw has 24.9g of fiber, chickpea raw has only 12.2g.
  • The glycemic index of chickpea raw is higher.

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 beans raw vs Chickpea raw infographic
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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.
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more MagnesiumMagnesium +77.2%
Contains more CalciumCalcium +150.9%
Contains more PotassiumPotassium +95.8%
Contains more IronIron +90.3%
Contains more CopperCopper +46%
Contains more PhosphorusPhosphorus +61.5%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +1986.8%
~equal in Zinc ~2.76mg
~equal in Sodium ~24mg

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin KVitamin K +111.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin B5Vitamin B5 +103.6%
Contains more Vitamin B6Vitamin B6 +34.8%
Contains more FolateFolate +41.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.477mg
~equal in Vitamin B2 ~0.212mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Chickpea raw DV% diff.
Manganese 1.021mg 21.306mg 882%
Fiber 24.9g 12.2g 51%
Iron 8.2mg 4.31mg 49%
Folate 394µg 557µg 41%
Copper 0.958mg 0.656mg 34%
Phosphorus 407mg 252mg 22%
Potassium 1406mg 718mg 20%
Choline 99.3mg 18%
Vitamin B5 0.78mg 1.588mg 16%
Magnesium 140mg 79mg 15%
Polyunsaturated fat 0.457g 2.731g 15%
Vitamin B6 0.397mg 0.535mg 11%
Calcium 143mg 57mg 9%
Vitamin K 19µg 9µg 8%
Fats 0.83g 6.04g 8%
Selenium 3.2µg 0µg 6%
Protein 23.58g 20.47g 6%
Vitamin E 0.22mg 0.82mg 4%
Vitamin B1 0.529mg 0.477mg 4%
Vitamin B3 2.06mg 1.541mg 3%
Monounsaturated fat 0.064g 1.377g 3%
Saturated fat 0.12g 0.603g 2%
Calories 333kcal 378kcal 2%
Vitamin B2 0.219mg 0.212mg 1%
Carbs 60.01g 62.95g 1%
Vitamin C 4.5mg 4mg 1%
Net carbs 35.11g 50.75g N/A
Sugar 2.23g 10.7g N/A
Zinc 2.79mg 2.76mg 0%
Sodium 24mg 24mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.279mg 0.2mg 0%
Threonine 0.992mg 0.766mg 0%
Isoleucine 1.041mg 0.882mg 0%
Leucine 1.882mg 1.465mg 0%
Lysine 1.618mg 1.377mg 0%
Methionine 0.355mg 0.27mg 0%
Phenylalanine 1.275mg 1.103mg 0%
Valine 1.233mg 0.865mg 0%
Histidine 0.656mg 0.566mg 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
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 ProteinProtein +15.2%
Contains more WaterWater +53%
Contains more OtherOther +33.9%
Contains more FatsFats +627.7%
~equal in Carbs ~62.95g

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 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -80.1%
Contains more Mono. FatMonounsaturated fat +2051.6%
Contains more Poly. FatPolyunsaturated fat +497.6%

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. Chickpea raw - 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.