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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
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
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
21%
Minerals Daily Need Coverage Score
43%
57%
Comparison summary
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 0.171g)
Which food is lower in glycemic index?
Chickpeas is lower in glycemic index (difference - 3)
Which food is cheaper?
Chickpeas is cheaper (difference - $0.3)
Which food is richer in minerals?
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.