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  6. Chickpea raw vs. Cranberry bean raw

Chickpea raw vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between chickpea raw and cranberry bean raw

  • Chickpea raw is higher in manganese, vitamin B6, and vitamin B5, yet cranberry bean raw is higher in fiber, selenium, vitamin B1, magnesium, potassium, phosphorus, and copper.
  • Chickpea raw covers your daily manganese needs 886% more than cranberry bean raw.
  • Chickpea raw contains 2 times more vitamin B5 than cranberry bean raw. While chickpea raw contains 1.588mg of vitamin B5, cranberry bean raw contains only 0.748mg.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Chickpea raw vs Cranberry bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more ManganeseManganese +2215.9%
Contains more MagnesiumMagnesium +97.5%
Contains more CalciumCalcium +122.8%
Contains more PotassiumPotassium +85.5%
Contains more IronIron +16%
Contains more CopperCopper +21%
Contains more ZincZinc +31.5%
Contains more PhosphorusPhosphorus +47.6%
Contains less SodiumSodium -75%
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%
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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +112.3%
Contains more Vitamin B6Vitamin B6 +73.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +56.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B3 ~1.455mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~604µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Cranberry bean raw DV% diff.
Manganese 21.306mg 0.92mg 886%
Fiber 12.2g 24.7g 50%
Selenium 0µg 12.7µg 23%
Vitamin B1 0.477mg 0.747mg 23%
Magnesium 79mg 156mg 18%
Potassium 718mg 1332mg 18%
Choline 99.3mg 18%
Vitamin B6 0.535mg 0.309mg 17%
Vitamin B5 1.588mg 0.748mg 17%
Phosphorus 252mg 372mg 17%
Copper 0.656mg 0.794mg 15%
Polyunsaturated fat 2.731g 0.527g 15%
Folate 557µg 604µg 12%
Iron 4.31mg 5mg 9%
Vitamin K 9µg 8%
Zinc 2.76mg 3.63mg 8%
Calcium 57mg 127mg 7%
Fats 6.04g 1.23g 7%
Vitamin E 0.82mg 5%
Protein 20.47g 23.03g 5%
Vitamin C 4mg 0mg 4%
Monounsaturated fat 1.377g 0.106g 3%
Calories 378kcal 335kcal 2%
Vitamin B3 1.541mg 1.455mg 1%
Sodium 24mg 6mg 1%
Saturated fat 0.603g 0.316g 1%
Carbs 62.95g 60.05g 1%
Net carbs 50.75g 35.35g N/A
Sugar 10.7g N/A
Vitamin A 3µg 0µg 0%
Vitamin B2 0.212mg 0.213mg 0%
Tryptophan 0.2mg 0.273mg 0%
Threonine 0.766mg 0.969mg 0%
Isoleucine 0.882mg 1.017mg 0%
Leucine 1.465mg 1.838mg 0%
Lysine 1.377mg 1.58mg 0%
Methionine 0.27mg 0.346mg 0%
Phenylalanine 1.103mg 1.245mg 0%
Valine 0.865mg 1.205mg 0%
Histidine 0.566mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +391.1%
Contains more ProteinProtein +12.5%
Contains more WaterWater +61.3%
Contains more OtherOther +15.4%
~equal in Carbs ~60.05g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +1199.1%
Contains more Poly. FatPolyunsaturated fat +418.2%
Contains less Sat. FatSaturated fat -47.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.