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  6. Chickpea raw vs. Refried beans

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

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How are chickpea raw and refried beans different?

  • Chickpea raw has more manganese, folate, copper, iron, fiber, vitamin B1, vitamin B6, vitamin B5, phosphorus, and zinc than refried beans.
  • Daily need coverage for manganese for chickpea raw is 914% higher.
  • Chickpea raw contains 51 times more folate than refried beans. While chickpea raw contains 557µg of folate, refried beans contain only 11µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Chickpea raw vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +125.7%
Contains more CalciumCalcium +96.6%
Contains more PotassiumPotassium +125.1%
Contains more IronIron +199.3%
Contains more CopperCopper +408.5%
Contains more ZincZinc +375.9%
Contains more PhosphorusPhosphorus +173.9%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +7272.3%
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +811.1%
Contains more Vitamin B1Vitamin B1 +527.6%
Contains more Vitamin B2Vitamin B2 +168.4%
Contains more Vitamin B3Vitamin B3 +319.9%
Contains more Vitamin B5Vitamin B5 +740.2%
Contains more Vitamin B6Vitamin B6 +419.4%
Contains more Vitamin KVitamin K +328.6%
Contains more FolateFolate +4963.6%
Contains more CholineCholine +368.4%
Contains more Vitamin CVitamin C +50%
~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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +311%
Contains more FatsFats +200.5%
Contains more CarbsCarbs +364.6%
Contains more OtherOther +67.3%
Contains more WaterWater +912.4%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +129.1%
Contains more Poly. FatPolyunsaturated fat +402.9%
~equal in Saturated fat ~0.631g

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 Refried beans
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Refried beans DV% diff.
Manganese 21.306mg 0.289mg 914%
Folate 557µg 11µg 137%
Copper 0.656mg 0.129mg 59%
Iron 4.31mg 1.44mg 36%
Fiber 12.2g 3.7g 34%
Vitamin B6 0.535mg 0.103mg 33%
Vitamin B1 0.477mg 0.076mg 33%
Protein 20.47g 4.98g 31%
Vitamin B5 1.588mg 0.189mg 28%
Phosphorus 252mg 92mg 23%
Histidine 0.566mg 153mg 22%
Zinc 2.76mg 0.58mg 20%
Carbs 62.95g 13.55g 16%
Polyunsaturated fat 2.731g 0.543g 15%
Sodium 24mg 370mg 15%
Calories 378kcal 90kcal 14%
Choline 99.3mg 21.2mg 14%
Potassium 718mg 319mg 12%
Selenium 0µg 5.8µg 11%
Magnesium 79mg 35mg 10%
Vitamin B2 0.212mg 0.079mg 10%
Vitamin B3 1.541mg 0.367mg 7%
Fats 6.04g 2.01g 6%
Vitamin K 9µg 2.1µg 6%
Vitamin E 0.82mg 0.09mg 5%
Starch 7.43g 3%
Calcium 57mg 29mg 3%
Monounsaturated fat 1.377g 0.601g 2%
Vitamin C 4mg 6mg 2%
Net carbs 50.75g 9.85g N/A
Sugar 10.7g 0.54g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.016g N/A
Saturated fat 0.603g 0.631g 0%
Tryptophan 0.2mg 0.065mg 0%
Threonine 0.766mg 0.231mg 0%
Isoleucine 0.882mg 0.242mg 0%
Leucine 1.465mg 0.438mg 0%
Lysine 1.377mg 0.377mg 0%
Methionine 0.27mg 0.083mg 0%
Phenylalanine 1.103mg 0.297mg 0%
Valine 0.865mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Refried beans
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
72%
Chickpea raw
10%
Refried beans
Minerals Daily Need Coverage Score
348%
Chickpea raw
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 10.16g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 346mg)
Which food is lower in Saturated fat?
Chickpea raw
Chickpea raw is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 2)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.