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  6. Chickpea raw vs. Beans

Chickpea raw vs. Beans — In-Depth Nutrition Comparison

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A recap on the differences between chickpea raw and beans

  • Chickpea raw is higher than beans in folate, iron, copper, vitamin B6, vitamin B1, fiber, phosphorus, choline, potassium, and zinc.
  • Chickpea raw covers your daily folate needs 133% more than beans.
  • Chickpea raw contains 15 times more iron than beans. While chickpea raw contains 4.31mg of iron, beans contain only 0.29mg.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beans, baked, canned, no salt added.

Infographic

Chickpea raw vs Beans 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +146.9%
Contains more CalciumCalcium +14%
Contains more PotassiumPotassium +142.6%
Contains more IronIron +1386.2%
Contains more CopperCopper +218.4%
Contains more ZincZinc +97.1%
Contains more PhosphorusPhosphorus +142.3%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +∞%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Beans
Beans
1
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +29%
Contains more Vitamin EVitamin E +446.7%
Contains more Vitamin B1Vitamin B1 +218%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B3Vitamin B3 +258.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +311.5%
Contains more Vitamin KVitamin K +1025%
Contains more FolateFolate +2220.8%
Contains more CholineCholine +222.4%
Contains more Vitamin AVitamin A +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Beans DV% diff.
Manganese 21.306mg 926%
Folate 557µg 24µg 133%
Iron 4.31mg 0.29mg 50%
Copper 0.656mg 0.206mg 50%
Vitamin B5 1.588mg 32%
Vitamin B6 0.535mg 0.13mg 31%
Protein 20.47g 4.8g 31%
Vitamin B1 0.477mg 0.15mg 27%
Fiber 12.2g 5.5g 27%
Phosphorus 252mg 104mg 21%
Polyunsaturated fat 2.731g 0.172g 17%
Calories 378kcal 105kcal 14%
Carbs 62.95g 20.49g 14%
Potassium 718mg 296mg 12%
Choline 99.3mg 30.8mg 12%
Zinc 2.76mg 1.4mg 12%
Vitamin B2 0.212mg 0.06mg 12%
Magnesium 79mg 32mg 11%
Fats 6.04g 0.4g 9%
Selenium 0µg 4.5µg 8%
Vitamin K 9µg 0.8µg 7%
Vitamin B3 1.541mg 0.43mg 7%
Vitamin E 0.82mg 0.15mg 4%
Monounsaturated fat 1.377g 0.035g 3%
Saturated fat 0.603g 0.103g 2%
Sodium 24mg 1mg 1%
Calcium 57mg 50mg 1%
Vitamin C 4mg 3.1mg 1%
Net carbs 50.75g 14.99g N/A
Sugar 10.7g 7.78g N/A
Vitamin A 3µg 5µg 0%
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +326.5%
Contains more FatsFats +1410%
Contains more CarbsCarbs +207.2%
Contains more OtherOther +67.3%
Contains more WaterWater +845.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +3834.3%
Contains more Poly. FatPolyunsaturated fat +1487.8%
Contains less Sat. FatSaturated fat -82.9%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.