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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 is higher in Fiber, and Vitamin B1, yet Chickpeas is higher in Manganese, Copper, Folate, Iron, and Polyunsaturated fat.
  • Chickpeas covers your daily Manganese needs 22% more than Navy beans.
  • Navy beans contains 2 times more Vitamin B1 than Chickpeas. While Navy beans contains 0.237mg of Vitamin B1, Chickpeas contains 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.
Navy beans
Navy beans
4
:
6
Chickpeas
Chickpeas
Contains more Calcium +40.8%
Contains more Magnesium +10.4%
Contains more Potassium +33.7%
Contains less Sodium -100%
Contains more Iron +22.5%
Contains more Phosphorus +16.7%
Contains more Zinc +48.5%
Contains more Copper +67.6%
Contains more Manganese +95.4%
Contains more Selenium +27.6%
Equal in Magnesium - 48
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +40.8%
Contains more Magnesium +10.4%
Contains more Potassium +33.7%
Contains less Sodium -100%
Contains more Iron +22.5%
Contains more Phosphorus +16.7%
Contains more Zinc +48.5%
Contains more Copper +67.6%
Contains more Manganese +95.4%
Contains more Selenium +27.6%
Equal in Magnesium - 48

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.
Navy beans
Navy beans
3
:
7
Chickpeas
Chickpeas
Contains more Vitamin B1 +104.3%
Contains more Vitamin B3 +23.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +3400%
Contains more Vitamin C +44.4%
Contains more Folate +22.9%
Contains more Vitamin K +566.7%
Equal in Vitamin B2 - 0.063
Equal in Vitamin B5 - 0.286
Equal in Vitamin B6 - 0.139
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Chickpeas
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 B1 +104.3%
Contains more Vitamin B3 +23.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +3400%
Contains more Vitamin C +44.4%
Contains more Folate +22.9%
Contains more Vitamin K +566.7%
Equal in Vitamin B2 - 0.063
Equal in Vitamin B5 - 0.286
Equal in Vitamin B6 - 0.139

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
2
:
3
Chickpeas
Chickpeas
Contains more Other +40.2%
Contains more Fats +317.7%
Equal in Protein - 8.86
Equal in Carbs - 27.42
Equal in Water - 60.21
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Chickpeas
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 Other +40.2%
Contains more Fats +317.7%
Equal in Protein - 8.86
Equal in Carbs - 27.42
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
2
Chickpeas
Chickpeas
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +310.6%
Contains more Polyunsaturated fat +135.9%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +310.6%
Contains more Polyunsaturated fat +135.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Chickpeas Opinion
Net carbs 15.55g 19.82g Chickpeas
Protein 8.23g 8.86g Chickpeas
Fats 0.62g 2.59g Chickpeas
Carbs 26.05g 27.42g Chickpeas
Calories 140kcal 164kcal Chickpeas
Starch 15.4g Navy beans
Sugar 0.37g 4.8g Navy beans
Fiber 10.5g 7.6g Navy beans
Calcium 69mg 49mg Navy beans
Iron 2.36mg 2.89mg Chickpeas
Magnesium 53mg 48mg Navy beans
Phosphorus 144mg 168mg Chickpeas
Potassium 389mg 291mg Navy beans
Sodium 0mg 7mg Navy beans
Zinc 1.03mg 1.53mg Chickpeas
Copper 0.21mg 0.352mg Chickpeas
Manganese 0.527mg 1.03mg Chickpeas
Selenium 2.9µg 3.7µg Chickpeas
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.01mg 0.35mg Chickpeas
Vitamin C 0.9mg 1.3mg Chickpeas
Vitamin B1 0.237mg 0.116mg Navy beans
Vitamin B2 0.066mg 0.063mg Navy beans
Vitamin B3 0.649mg 0.526mg Navy beans
Vitamin B5 0.266mg 0.286mg Chickpeas
Vitamin B6 0.138mg 0.139mg Chickpeas
Folate 140µg 172µg Chickpeas
Vitamin K 0.6µg 4µg Chickpeas
Tryptophan 0.1mg 0.085mg Navy beans
Threonine 0.289mg 0.329mg Chickpeas
Isoleucine 0.387mg 0.38mg Navy beans
Leucine 0.7mg 0.631mg Navy beans
Lysine 0.52mg 0.593mg Chickpeas
Methionine 0.111mg 0.116mg Chickpeas
Phenylalanine 0.471mg 0.475mg Chickpeas
Valine 0.504mg 0.372mg Navy beans
Histidine 0.206mg 0.244mg Chickpeas
Saturated Fat 0.098g 0.269g Navy beans
Monounsaturated Fat 0.142g 0.583g Chickpeas
Polyunsaturated fat 0.49g 1.156g Chickpeas
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

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

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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
20%
Navy beans
21%
Chickpeas
Minerals Daily Need Coverage Score
43%
Navy beans
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 3)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.3)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins

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.