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  6. Navy beans vs. Chickpeas

Navy beans vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on differences between navy beans and chickpeas

  • Navy beans are higher in fiber and vitamin B1, yet chickpeas are higher in manganese, copper, folate, iron, and polyunsaturated fat.
  • Chickpeas cover your daily manganese needs 22% more than navy beans.
  • Navy beans contain 2 times more vitamin B1 than chickpeas. While navy beans contain 0.237mg of vitamin B1, chickpeas contain only 0.116mg.

Food varieties used in this article are Beans, navy, mature seeds, cooked, boiled, without salt and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 CalciumCalcium +40.8%
Contains more PotassiumPotassium +33.7%
Contains less SodiumSodium -100%
Contains more IronIron +22.5%
Contains more CopperCopper +67.6%
Contains more ZincZinc +48.5%
Contains more PhosphorusPhosphorus +16.7%
Contains more ManganeseManganese +95.4%
Contains more SeleniumSelenium +27.6%
~equal in Magnesium ~48mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 B1Vitamin B1 +104.3%
Contains more Vitamin B3Vitamin B3 +23.4%
Contains more Vitamin CVitamin C +44.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin KVitamin K +566.7%
Contains more FolateFolate +22.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B5 ~0.286mg
~equal in Vitamin B6 ~0.139mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~42.8mg

All nutrients comparison - raw data values

Nutrient Navy beans Chickpeas DV% diff.
Manganese 0.527mg 1.03mg 22%
Copper 0.21mg 0.352mg 16%
Fiber 10.5g 7.6g 12%
Vitamin B1 0.237mg 0.116mg 10%
Folate 140µg 172µg 8%
Iron 2.36mg 2.89mg 7%
Starch 15.4g 6%
Zinc 1.03mg 1.53mg 5%
Polyunsaturated fat 0.49g 1.156g 4%
Potassium 389mg 291mg 3%
Vitamin K 0.6µg 4µg 3%
Fats 0.62g 2.59g 3%
Phosphorus 144mg 168mg 3%
Calcium 69mg 49mg 2%
Vitamin E 0.01mg 0.35mg 2%
Saturated fat 0.098g 0.269g 1%
Monounsaturated fat 0.142g 0.583g 1%
Vitamin B3 0.649mg 0.526mg 1%
Protein 8.23g 8.86g 1%
Calories 140kcal 164kcal 1%
Selenium 2.9µg 3.7µg 1%
Magnesium 53mg 48mg 1%
Vitamin C 0.9mg 1.3mg 0%
Carbs 26.05g 27.42g 0%
Net carbs 15.55g 19.82g N/A
Sugar 0.37g 4.8g N/A
Sodium 0mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.066mg 0.063mg 0%
Vitamin B5 0.266mg 0.286mg 0%
Vitamin B6 0.138mg 0.139mg 0%
Choline 44.7mg 42.8mg 0%
Tryptophan 0.1mg 0.085mg 0%
Threonine 0.289mg 0.329mg 0%
Isoleucine 0.387mg 0.38mg 0%
Leucine 0.7mg 0.631mg 0%
Lysine 0.52mg 0.593mg 0%
Methionine 0.111mg 0.116mg 0%
Phenylalanine 0.471mg 0.475mg 0%
Valine 0.504mg 0.372mg 0%
Histidine 0.206mg 0.244mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 OtherOther +40.2%
Contains more FatsFats +317.7%
~equal in Protein ~8.86g
~equal in Carbs ~27.42g
~equal in Water ~60.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -63.6%
Contains more Mono. FatMonounsaturated fat +310.6%
Contains more Poly. FatPolyunsaturated fat +135.9%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.