Chickpeas vs. Beans — In-Depth Nutrition Comparison
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What are the main differences between chickpeas and beans?
- Chickpeas have more folate, iron, copper, phosphorus, fiber, and polyunsaturated fat than beans.
- Chickpeas' daily need coverage for folate is 37% higher.
- Beans have 10 times less iron than chickpeas. Chickpeas have 2.89mg of iron, while beans have 0.29mg.
- Chickpeas are lower in sugar.
We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Beans, baked, canned, no salt added types in this comparison.
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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 | +50% |
| Contains more IronIron | +896.6% |
| Contains more CopperCopper | +70.9% |
| Contains more PhosphorusPhosphorus | +61.5% |
| Contains more ManganeseManganese | +∞% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +21.6% |
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 EVitamin E | +133.3% |
| Contains more Vitamin B3Vitamin B3 | +22.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +616.7% |
| Contains more CholineCholine | +39% |
| Contains more Vitamin CVitamin C | +138.5% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin B1Vitamin B1 | +29.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.03mg | 45% | |
| Folate | 172µg | 24µg | 37% |
| Iron | 2.89mg | 0.29mg | 33% |
| Copper | 0.352mg | 0.206mg | 16% |
| Phosphorus | 168mg | 104mg | 9% |
| Protein | 8.86g | 4.8g | 8% |
| Fiber | 7.6g | 5.5g | 8% |
| Polyunsaturated fat | 1.156g | 0.172g | 7% |
| Vitamin B5 | 0.286mg | 6% | |
| Magnesium | 48mg | 32mg | 4% |
| Calories | 164kcal | 105kcal | 3% |
| Vitamin K | 4µg | 0.8µg | 3% |
| Vitamin B1 | 0.116mg | 0.15mg | 3% |
| Fats | 2.59g | 0.4g | 3% |
| Vitamin C | 1.3mg | 3.1mg | 2% |
| Choline | 42.8mg | 30.8mg | 2% |
| Carbs | 27.42g | 20.49g | 2% |
| Vitamin B3 | 0.526mg | 0.43mg | 1% |
| Monounsaturated fat | 0.583g | 0.035g | 1% |
| Saturated fat | 0.269g | 0.103g | 1% |
| Vitamin B6 | 0.139mg | 0.13mg | 1% |
| Zinc | 1.53mg | 1.4mg | 1% |
| Vitamin E | 0.35mg | 0.15mg | 1% |
| Selenium | 3.7µg | 4.5µg | 1% |
| Net carbs | 19.82g | 14.99g | N/A |
| Calcium | 49mg | 50mg | 0% |
| Potassium | 291mg | 296mg | 0% |
| Sugar | 4.8g | 7.78g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Vitamin A | 1µg | 5µg | 0% |
| Vitamin B2 | 0.063mg | 0.06mg | 0% |
| Tryptophan | 0.085mg | 0% | |
| Threonine | 0.329mg | 0% | |
| Isoleucine | 0.38mg | 0% | |
| Leucine | 0.631mg | 0% | |
| Lysine | 0.593mg | 0% | |
| Methionine | 0.116mg | 0% | |
| Phenylalanine | 0.475mg | 0% | |
| Valine | 0.372mg | 0% | |
| Histidine | 0.244mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +84.6% |
| Contains more FatsFats | +547.5% |
| Contains more CarbsCarbs | +33.8% |
| Contains more WaterWater | +20.6% |
| Contains more OtherOther | +85.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1565.7% |
| Contains more Poly. FatPolyunsaturated fat | +572.1% |
| Contains less Sat. FatSaturated fat | -61.7% |
