Navy beans vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on the differences between navy beans and chickpeas

Navy beans are higher in fiber and vitamin B1, yet chickpeas are higher in manganese, copper, folate, and iron.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Navy beans

Chickpeas

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Navy beans

Chickpeas

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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.527mg	1.03mg	22%
Copper	0.21mg	0.352mg	16%
Fiber	10.5g	7.6g	12%
Omega-3 (ALA)	0.177g		11%
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%
Fats	0.62g	2.59g	3%
Potassium	389mg	291mg	3%
Phosphorus	144mg	168mg	3%
Vitamin K	0.6µg	4µg	3%
Calcium	69mg	49mg	2%
Vitamin E	0.01mg	0.35mg	2%
Calories	140kcal	164kcal	1%
Protein	8.23g	8.86g	1%
Magnesium	53mg	48mg	1%
Selenium	2.9µg	3.7µg	1%
Vitamin B3	0.649mg	0.526mg	1%
Saturated fat	0.098g	0.269g	1%
Monounsaturated fat	0.142g	0.583g	1%
Protein per 100 calories	5.9g	5.4g	N/A
Calories per 10 g protein	170kcal	185kcal	N/A
Weight per 100 calories	71g	61g	N/A
Unsaturated / Saturated Fat ratio	6.4	6.5	N/A
Vitamin C	0.9mg	1.3mg	0%
Net carbs	15.55g	19.82g	N/A
Carbs	26.05g	27.42g	0%
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%