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Chickpea raw vs. Bean — In-Depth Nutrition Comparison

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A recap on differences between Chickpea raw and Bean

  • Chickpea raw is higher than Bean in Folate, Iron, Copper, Vitamin B6, Vitamin B1, Fiber, Phosphorus, Choline, Potassium, and Zinc.
  • Chickpea raw covers your daily Folate needs 133% more than Bean.
  • Chickpea raw contains 15 times more Iron than Bean. While Chickpea raw contains 4.31mg of Iron, Bean contains 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 Bean 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%
Bean
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% 4% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Bean
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% 6.4% 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 +58.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Bean
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
Bean
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpea raw Bean Opinion
Calories 378kcal 105kcal Chickpea raw
Protein 20.47g 4.8g Chickpea raw
Fats 6.04g 0.4g Chickpea raw
Vitamin C 4mg 3.1mg Chickpea raw
Net carbs 50.75g 14.99g Chickpea raw
Carbs 62.95g 20.49g Chickpea raw
Magnesium 79mg 32mg Chickpea raw
Calcium 57mg 50mg Chickpea raw
Potassium 718mg 296mg Chickpea raw
Iron 4.31mg 0.29mg Chickpea raw
Sugar 10.7g 7.78g Bean
Fiber 12.2g 5.5g Chickpea raw
Copper 0.656mg 0.206mg Chickpea raw
Zinc 2.76mg 1.4mg Chickpea raw
Phosphorus 252mg 104mg Chickpea raw
Sodium 24mg 1mg Bean
Vitamin A 67IU 106IU Bean
Vitamin A 3µg 5µg Bean
Vitamin E 0.82mg 0.15mg Chickpea raw
Manganese 21.306mg Chickpea raw
Selenium 0µg 4.5µg Bean
Vitamin B1 0.477mg 0.15mg Chickpea raw
Vitamin B2 0.212mg 0.06mg Chickpea raw
Vitamin B3 1.541mg 0.43mg Chickpea raw
Vitamin B5 1.588mg Chickpea raw
Vitamin B6 0.535mg 0.13mg Chickpea raw
Vitamin K 9µg 0.8µg Chickpea raw
Folate 557µg 24µg Chickpea raw
Choline 99.3mg 30.8mg Chickpea raw
Saturated Fat 0.603g 0.103g Bean
Monounsaturated Fat 1.377g 0.035g Chickpea raw
Polyunsaturated fat 2.731g 0.172g Chickpea raw
Tryptophan 0.2mg Chickpea raw
Threonine 0.766mg Chickpea raw
Isoleucine 0.882mg Chickpea raw
Leucine 1.465mg Chickpea raw
Lysine 1.377mg Chickpea raw
Methionine 0.27mg Chickpea raw
Phenylalanine 1.103mg Chickpea raw
Valine 0.865mg Chickpea raw
Histidine 0.566mg Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
73%
Chickpea raw
11%
Bean
Minerals Daily Need Coverage Score
348%
Chickpea raw
25%
Bean

Comparison summary

Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $0.5)
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.5g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean - 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.