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Chickpeas vs. Bean — In-Depth Nutrition Comparison

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What are the main differences between Chickpeas and Bean?

  • Chickpeas has more Folate, Iron, Copper, Phosphorus, Fiber, and Polyunsaturated fat than Bean.
  • Chickpeas's daily need coverage for Folate is 37% higher.
  • Bean has 10 times less Iron than Chickpeas. Chickpeas has 2.89mg of Iron, while Bean has 0.29mg.
  • Chickpeas is 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.

Infographic

Chickpeas vs Bean 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.
:
4
Bean
Contains more Iron +896.6%
Contains more Magnesium +50%
Contains more Phosphorus +61.5%
Contains more Copper +70.9%
Contains less Sodium -85.7%
Contains more Selenium +21.6%
Equal in Calcium - 50
Equal in Potassium - 296
Equal in Zinc - 1.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +896.6%
Contains more Magnesium +50%
Contains more Phosphorus +61.5%
Contains more Copper +70.9%
Contains less Sodium -85.7%
Contains more Selenium +21.6%
Equal in Calcium - 50
Equal in Potassium - 296
Equal in Zinc - 1.4

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.
:
3
Bean
Contains more Vitamin E +133.3%
Contains more Vitamin B3 +22.3%
Contains more Folate +616.7%
Contains more Vitamin K +400%
Contains more Vitamin A +292.6%
Contains more Vitamin C +138.5%
Contains more Vitamin B1 +29.3%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B6 - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +133.3%
Contains more Vitamin B3 +22.3%
Contains more Folate +616.7%
Contains more Vitamin K +400%
Contains more Vitamin A +292.6%
Contains more Vitamin C +138.5%
Contains more Vitamin B1 +29.3%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Bean
Contains more Protein +84.6%
Contains more Fats +547.5%
Contains more Carbs +33.8%
Contains more Water +20.6%
Contains more Other +85.9%
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +84.6%
Contains more Fats +547.5%
Contains more Carbs +33.8%
Contains more Water +20.6%
Contains more Other +85.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Bean
Contains more Monounsaturated Fat +1565.7%
Contains more Polyunsaturated fat +572.1%
Contains less Saturated Fat -61.7%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +1565.7%
Contains more Polyunsaturated fat +572.1%
Contains less Saturated Fat -61.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Bean Opinion
Net carbs 19.82g 14.99g Chickpeas
Protein 8.86g 4.8g Chickpeas
Fats 2.59g 0.4g Chickpeas
Carbs 27.42g 20.49g Chickpeas
Calories 164kcal 105kcal Chickpeas
Sugar 4.8g 7.78g Chickpeas
Fiber 7.6g 5.5g Chickpeas
Calcium 49mg 50mg Bean
Iron 2.89mg 0.29mg Chickpeas
Magnesium 48mg 32mg Chickpeas
Phosphorus 168mg 104mg Chickpeas
Potassium 291mg 296mg Bean
Sodium 7mg 1mg Bean
Zinc 1.53mg 1.4mg Chickpeas
Copper 0.352mg 0.206mg Chickpeas
Manganese 1.03mg Chickpeas
Selenium 3.7µg 4.5µg Bean
Vitamin A 27IU 106IU Bean
Vitamin A RAE 1µg 5µg Bean
Vitamin E 0.35mg 0.15mg Chickpeas
Vitamin C 1.3mg 3.1mg Bean
Vitamin B1 0.116mg 0.15mg Bean
Vitamin B2 0.063mg 0.06mg Chickpeas
Vitamin B3 0.526mg 0.43mg Chickpeas
Vitamin B5 0.286mg Chickpeas
Vitamin B6 0.139mg 0.13mg Chickpeas
Folate 172µg 24µg Chickpeas
Vitamin K 4µg 0.8µg Chickpeas
Tryptophan 0.085mg Chickpeas
Threonine 0.329mg Chickpeas
Isoleucine 0.38mg Chickpeas
Leucine 0.631mg Chickpeas
Lysine 0.593mg Chickpeas
Methionine 0.116mg Chickpeas
Phenylalanine 0.475mg Chickpeas
Valine 0.372mg Chickpeas
Histidine 0.244mg Chickpeas
Saturated Fat 0.269g 0.103g Bean
Monounsaturated Fat 0.583g 0.035g Chickpeas
Polyunsaturated fat 1.156g 0.172g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Chickpeas
11%
Bean
Minerals Daily Need Coverage Score
57%
Chickpeas
25%
Bean

Comparison summary

Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 2.98g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.5)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.166g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 3)
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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.