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  6. Beef vs. Chickpeas

Beef vs. Chickpeas — In-Depth Nutrition Comparison

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The main differences between Beef and Chickpeas

  • Beef is richer in Vitamin B12, Vitamin B6, Selenium, Vitamin B3, and Vitamin B2, yet Chickpeas is richer in Manganese, Folate, Fiber, and Copper.
  • Daily need coverage for Vitamin B12 from Beef is 175% higher.

Food types used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Beef 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.
Beef
Beef
5
:
5
Chickpeas
Chickpeas
Contains more Phosphorus +54.2%
Contains more Potassium +21%
Contains more Zinc +141.8%
Contains more Selenium +586.5%
Contains more Calcium +276.9%
Contains more Magnesium +242.9%
Contains less Sodium -87%
Contains more Copper +262.9%
Contains more Manganese +11344.4%
Equal in Iron - 2.89
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Phosphorus +54.2%
Contains more Potassium +21%
Contains more Zinc +141.8%
Contains more Selenium +586.5%
Contains more Calcium +276.9%
Contains more Magnesium +242.9%
Contains less Sodium -87%
Contains more Copper +262.9%
Contains more Manganese +11344.4%
Equal in Iron - 2.89

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.
Beef
Beef
6
:
6
Chickpeas
Chickpeas
Contains more Vitamin D +∞%
Contains more Vitamin B2 +534.9%
Contains more Vitamin B3 +995.1%
Contains more Vitamin B5 +68.2%
Contains more Vitamin B6 +381.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +350%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.8%
Contains more Folate +2357.1%
Contains more Vitamin K +150%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
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 D +∞%
Contains more Vitamin B2 +534.9%
Contains more Vitamin B3 +995.1%
Contains more Vitamin B5 +68.2%
Contains more Vitamin B6 +381.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +350%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.8%
Contains more Folate +2357.1%
Contains more Vitamin K +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
3
:
2
Chickpeas
Chickpeas
Contains more Protein +210.9%
Contains more Fats +152.5%
Contains more Carbs +∞%
Contains more Other +360%
Equal in Water - 60.21
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 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 Protein +210.9%
Contains more Fats +152.5%
Contains more Carbs +∞%
Contains more Other +360%
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +369%
Contains less Saturated Fat -89.6%
Contains more Polyunsaturated fat +117.3%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +369%
Contains less Saturated Fat -89.6%
Contains more Polyunsaturated fat +117.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Chickpeas Opinion
Net carbs 0g 19.82g Chickpeas
Protein 27.55g 8.86g Beef
Fats 6.54g 2.59g Beef
Carbs 0g 27.42g Chickpeas
Calories 169kcal 164kcal Beef
Sugar 0g 4.8g Beef
Fiber 0g 7.6g Chickpeas
Calcium 13mg 49mg Chickpeas
Iron 3.04mg 2.89mg Beef
Magnesium 14mg 48mg Chickpeas
Phosphorus 259mg 168mg Beef
Potassium 352mg 291mg Beef
Sodium 54mg 7mg Chickpeas
Zinc 3.7mg 1.53mg Beef
Copper 0.097mg 0.352mg Chickpeas
Manganese 0.009mg 1.03mg Chickpeas
Selenium 25.4µg 3.7µg Beef
Vitamin A 6IU 27IU Chickpeas
Vitamin A RAE 2µg 1µg Beef
Vitamin E 0.25mg 0.35mg Chickpeas
Vitamin D 3IU 0IU Beef
Vitamin D 0.1µg 0µg Beef
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.074mg 0.116mg Chickpeas
Vitamin B2 0.4mg 0.063mg Beef
Vitamin B3 5.76mg 0.526mg Beef
Vitamin B5 0.481mg 0.286mg Beef
Vitamin B6 0.669mg 0.139mg Beef
Folate 7µg 172µg Chickpeas
Vitamin B12 4.21µg 0µg Beef
Vitamin K 1.6µg 4µg Chickpeas
Tryptophan 0.359mg 0.085mg Beef
Threonine 1.534mg 0.329mg Beef
Isoleucine 1.52mg 0.38mg Beef
Leucine 2.833mg 0.631mg Beef
Lysine 3.178mg 0.593mg Beef
Methionine 0.871mg 0.116mg Beef
Phenylalanine 1.299mg 0.475mg Beef
Valine 1.603mg 0.372mg Beef
Histidine 1.244mg 0.244mg Beef
Cholesterol 85mg 0mg Chickpeas
Trans Fat 0.375g 0g Chickpeas
Saturated Fat 2.595g 0.269g Chickpeas
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 0.583g Beef
Polyunsaturated fat 0.532g 1.156g Chickpeas
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef 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
79%
Beef
21%
Chickpeas
Minerals Daily Need Coverage Score
55%
Beef
57%
Chickpeas

Comparison summary

Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Chickpeas
Chickpeas is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 2.326g)
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 36)
Which food is cheaper?
Beef
Beef is cheaper (difference - $1)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.