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  6. Chickpea raw vs. Green beans

Chickpea raw vs. Green beans — In-Depth Nutrition Comparison

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How are chickpea raw and green beans different?

  • Chickpea raw is higher in manganese, folate, copper, iron, vitamin B6, fiber, vitamin B1, phosphorus, and vitamin B5; however, green beans are richer in vitamin K.
  • Daily need coverage for manganese for chickpea raw is 914% higher.
  • Chickpea raw contains 21 times more vitamin B5 than green beans. While chickpea raw contains 1.588mg of vitamin B5, green beans contain only 0.074mg.
  • Green beans have a lower glycemic index (20) than chickpea raw (36).

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Chickpea raw vs Green 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +29.5%
Contains more PotassiumPotassium +391.8%
Contains more IronIron +563.1%
Contains more CopperCopper +1050.9%
Contains more ZincZinc +1004%
Contains more PhosphorusPhosphorus +769%
Contains more ManganeseManganese +7375.8%
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%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin EVitamin E +78.3%
Contains more Vitamin B1Vitamin B1 +544.6%
Contains more Vitamin B2Vitamin B2 +118.6%
Contains more Vitamin B3Vitamin B3 +151%
Contains more Vitamin B5Vitamin B5 +2045.9%
Contains more Vitamin B6Vitamin B6 +855.4%
Contains more FolateFolate +1587.9%
Contains more CholineCholine +487.6%
Contains more Vitamin CVitamin C +142.5%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin KVitamin K +432.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Green beans DV% diff.
Manganese 21.306mg 0.285mg 914%
Folate 557µg 33µg 131%
Copper 0.656mg 0.057mg 67%
Iron 4.31mg 0.65mg 46%
Vitamin B6 0.535mg 0.056mg 37%
Protein 20.47g 1.89g 37%
Fiber 12.2g 3.2g 36%
Vitamin B1 0.477mg 0.074mg 34%
Phosphorus 252mg 29mg 32%
Vitamin K 9µg 47.9µg 32%
Vitamin B5 1.588mg 0.074mg 30%
Zinc 2.76mg 0.25mg 23%
Carbs 62.95g 7.88g 18%
Polyunsaturated fat 2.731g 0.145g 17%
Calories 378kcal 35kcal 17%
Potassium 718mg 146mg 17%
Choline 99.3mg 16.9mg 15%
Magnesium 79mg 18mg 15%
Fats 6.04g 0.28g 9%
Vitamin B2 0.212mg 0.097mg 9%
Vitamin C 4mg 9.7mg 6%
Vitamin B3 1.541mg 0.614mg 6%
Monounsaturated fat 1.377g 0.011g 3%
Vitamin A 3µg 32µg 3%
Vitamin E 0.82mg 0.46mg 2%
Saturated fat 0.603g 0.064g 2%
Sodium 24mg 1mg 1%
Calcium 57mg 44mg 1%
Net carbs 50.75g 4.68g N/A
Sugar 10.7g 3.63g N/A
Selenium 0µg 0.2µg 0%
Tryptophan 0.2mg 0.02mg 0%
Threonine 0.766mg 0.082mg 0%
Isoleucine 0.882mg 0.069mg 0%
Leucine 1.465mg 0.116mg 0%
Lysine 1.377mg 0.091mg 0%
Methionine 0.27mg 0.023mg 0%
Phenylalanine 1.103mg 0.069mg 0%
Valine 0.865mg 0.093mg 0%
Histidine 0.566mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +983.1%
Contains more FatsFats +2057.1%
Contains more CarbsCarbs +698.9%
Contains more OtherOther +291.8%
Contains more WaterWater +1061.7%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +12418.2%
Contains more Poly. FatPolyunsaturated fat +1783.4%
Contains less Sat. FatSaturated fat -89.4%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.