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  6. Chickpea raw vs. Navy bean raw

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

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Important differences between Chickpea raw and Navy bean raw

  • Chickpea raw has more Manganese, Folate, Copper, Iron, Vitamin B6, Phosphorus, Zinc, Vitamin B5, and Potassium, however, Navy bean raw has more Vitamin C.
  • Chickpea raw's daily need coverage for Manganese is 909% more.
  • Chickpea raw has 4 times more Folate than Navy bean raw. Chickpea raw has 557µg of Folate, while Navy bean raw has 132µg.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Chickpea raw vs Navy 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.
Chickpea raw
Chickpea raw
7
:
3
Navy bean raw
Navy bean raw
Contains more Calcium +280%
Contains more Iron +123.3%
Contains more Phosphorus +152%
Contains more Potassium +133.9%
Contains more Zinc +210.1%
Contains more Copper +84.3%
Contains more Manganese +5122.1%
Contains more Magnesium +27.8%
Contains less Sodium -45.8%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +280%
Contains more Iron +123.3%
Contains more Phosphorus +152%
Contains more Potassium +133.9%
Contains more Zinc +210.1%
Contains more Copper +84.3%
Contains more Manganese +5122.1%
Contains more Magnesium +27.8%
Contains less Sodium -45.8%
Contains more Selenium +∞%

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.
Chickpea raw
Chickpea raw
8
:
2
Navy bean raw
Navy bean raw
Contains more Vitamin A +1575%
Contains more Vitamin B1 +22.3%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +92.5%
Contains more Vitamin B6 +180.1%
Contains more Folate +322%
Contains more Vitamin C +370%
Equal in Vitamin B2 - 0.215
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +1575%
Contains more Vitamin B1 +22.3%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +92.5%
Contains more Vitamin B6 +180.1%
Contains more Folate +322%
Contains more Vitamin C +370%
Equal in Vitamin B2 - 0.215

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
4
:
1
Navy bean raw
Navy bean raw
Contains more Protein +232.8%
Contains more Fats +762.9%
Contains more Carbs +382.4%
Contains more Other +201.1%
Contains more Water +930.6%
Chickpea raw
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
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +232.8%
Contains more Fats +762.9%
Contains more Carbs +382.4%
Contains more Other +201.1%
Contains more Water +930.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +2548.1%
Contains more Polyunsaturated fat +571%
Contains less Saturated Fat -85.9%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +2548.1%
Contains more Polyunsaturated fat +571%
Contains less Saturated Fat -85.9%

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 Navy bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Navy bean raw Opinion
Net carbs 50.75g 13.05g Chickpea raw
Protein 20.47g 6.15g Chickpea raw
Fats 6.04g 0.7g Chickpea raw
Carbs 62.95g 13.05g Chickpea raw
Calories 378kcal 67kcal Chickpea raw
Sugar 10.7g Navy bean raw
Fiber 12.2g Chickpea raw
Calcium 57mg 15mg Chickpea raw
Iron 4.31mg 1.93mg Chickpea raw
Magnesium 79mg 101mg Navy bean raw
Phosphorus 252mg 100mg Chickpea raw
Potassium 718mg 307mg Chickpea raw
Sodium 24mg 13mg Navy bean raw
Zinc 2.76mg 0.89mg Chickpea raw
Copper 0.656mg 0.356mg Chickpea raw
Manganese 21.306mg 0.408mg Chickpea raw
Selenium 0µg 0.6µg Navy bean raw
Vitamin A 67IU 4IU Chickpea raw
Vitamin A RAE 3µg 0µg Chickpea raw
Vitamin E 0.82mg Chickpea raw
Vitamin C 4mg 18.8mg Navy bean raw
Vitamin B1 0.477mg 0.39mg Chickpea raw
Vitamin B2 0.212mg 0.215mg Navy bean raw
Vitamin B3 1.541mg 1.22mg Chickpea raw
Vitamin B5 1.588mg 0.825mg Chickpea raw
Vitamin B6 0.535mg 0.191mg Chickpea raw
Folate 557µg 132µg Chickpea raw
Vitamin K 9µg Chickpea raw
Tryptophan 0.2mg 0.064mg Chickpea raw
Threonine 0.766mg 0.258mg Chickpea raw
Isoleucine 0.882mg 0.273mg Chickpea raw
Leucine 1.465mg 0.442mg Chickpea raw
Lysine 1.377mg 0.35mg Chickpea raw
Methionine 0.27mg 0.064mg Chickpea raw
Phenylalanine 1.103mg 0.31mg Chickpea raw
Valine 0.865mg 0.316mg Chickpea raw
Histidine 0.566mg 0.172mg Chickpea raw
Saturated Fat 0.603g 0.085g Navy bean raw
Monounsaturated Fat 1.377g 0.052g Chickpea raw
Polyunsaturated fat 2.731g 0.407g Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
74%
Chickpea raw
35%
Navy bean raw
Minerals Daily Need Coverage Score
348%
Chickpea raw
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 0.518g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 3)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.