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 from 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.
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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.
| 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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin E Vitamin 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
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
Saturated Fat:
Sat. Fat
0.603 g
Monounsaturated Fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
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.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 378kcal | 90kcal |
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| Protein | 20.47g | 4.98g |
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| Fats | 6.04g | 2.01g |
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| Vitamin C | 4mg | 6mg |
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| Net carbs | 50.75g | 9.85g |
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| Carbs | 62.95g | 13.55g |
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| Magnesium | 79mg | 35mg |
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| Calcium | 57mg | 29mg |
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| Potassium | 718mg | 319mg |
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| Iron | 4.31mg | 1.44mg |
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| Sugar | 10.7g | 0.54g |
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| Fiber | 12.2g | 3.7g |
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| Copper | 0.656mg | 0.129mg |
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| Zinc | 2.76mg | 0.58mg |
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| Starch | 7.43g |
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| Phosphorus | 252mg | 92mg |
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| Sodium | 24mg | 370mg |
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| Vitamin A | 67IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.82mg | 0.09mg |
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| Manganese | 21.306mg | 0.289mg |
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| Selenium | 0µg | 5.8µg |
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| Vitamin B1 | 0.477mg | 0.076mg |
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| Vitamin B2 | 0.212mg | 0.079mg |
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| Vitamin B3 | 1.541mg | 0.367mg |
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| Vitamin B5 | 1.588mg | 0.189mg |
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| Vitamin B6 | 0.535mg | 0.103mg |
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| Vitamin K | 9µg | 2.1µg |
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| Folate | 557µg | 11µg |
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| Trans Fat | 0g | 0.016g |
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| Choline | 99.3mg | 21.2mg |
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| Saturated Fat | 0.603g | 0.631g |
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| Monounsaturated Fat | 1.377g | 0.601g |
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| Polyunsaturated fat | 2.731g | 0.543g |
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| Tryptophan | 0.2mg | 0.065mg |
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| Threonine | 0.766mg | 0.231mg |
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| Isoleucine | 0.882mg | 0.242mg |
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| Leucine | 1.465mg | 0.438mg |
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| Lysine | 1.377mg | 0.377mg |
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| Methionine | 0.27mg | 0.083mg |
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| Phenylalanine | 1.103mg | 0.297mg |
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| Valine | 0.865mg | 0.287mg |
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| Histidine | 0.566mg | 153mg |
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| Omega-3 - ALA | 0.169g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 0.36g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
348%
33%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 10.16g)
Which food is cheaper?
Refried beans is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea raw contains less Sodium (difference - 346mg)
Which food is lower in Saturated Fat?
Chickpea raw is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Chickpea raw is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)