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Chickpea vs Bean - In-Depth Nutrition Comparison

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How are Chickpea and Bean different?

  • Chickpea is richer in Manganese, and Vitamin B5, while Bean is higher in Selenium, Copper, Magnesium, Phosphorus, Potassium, Vitamin B1, Fiber, and Iron.
  • Chickpea covers your daily need of Manganese 876% more than Bean.
  • Chickpea contains 2 times more Vitamin B5 than Bean. Chickpea contains 1.588mg of Vitamin B5, while Bean contains 0.785mg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Chickpea vs Bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Bean
Contains more Zinc +21.1%
Contains more Calcium +98.2%
Contains more Iron +17.6%
Contains more Magnesium +122.8%
Contains more Phosphorus +63.1%
Contains more Potassium +94%
Contains less Sodium -50%
Contains more Copper +36.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Zinc +21.1%
Contains more Calcium +98.2%
Contains more Iron +17.6%
Contains more Magnesium +122.8%
Contains more Phosphorus +63.1%
Contains more Potassium +94%
Contains less Sodium -50%
Contains more Copper +36.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +290.5%
Contains more Vitamin B3 +31.3%
Contains more Vitamin B5 +102.3%
Contains more Vitamin B6 +12.9%
Contains more Vitamin K +60.7%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +49.5%
Equal in Vitamin B2 - 0.212
Equal in Folate - 525
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +290.5%
Contains more Vitamin B3 +31.3%
Contains more Vitamin B5 +102.3%
Contains more Vitamin B6 +12.9%
Contains more Vitamin K +60.7%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +49.5%
Equal in Vitamin B2 - 0.212
Equal in Folate - 525

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea Bean
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea Bean Opinion
Net carbs 50.75g 47.05g Chickpea
Protein 20.47g 21.42g Bean
Fats 6.04g 1.23g Chickpea
Carbs 62.95g 62.55g Chickpea
Calories 378kcal 347kcal Chickpea
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar 10.7g 2.11g Bean
Fiber 12.2g 15.5g Bean
Calcium 57mg 113mg Bean
Iron 4.31mg 5.07mg Bean
Magnesium 79mg 176mg Bean
Phosphorus 252mg 411mg Bean
Potassium 718mg 1393mg Bean
Sodium 24mg 12mg Bean
Zinc 2.76mg 2.28mg Chickpea
Copper 0.656mg 0.893mg Bean
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg 0.21mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 6.3mg Bean
Vitamin B1 0.477mg 0.713mg Bean
Vitamin B2 0.212mg 0.212mg
Vitamin B3 1.541mg 1.174mg Chickpea
Vitamin B5 1.588mg 0.785mg Chickpea
Vitamin B6 0.535mg 0.474mg Chickpea
Folate 557µg 525µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 5.6µg Chickpea
Tryptophan 0.2mg 0.237mg Bean
Threonine 0.766mg 0.81mg Bean
Isoleucine 0.882mg 0.871mg Chickpea
Leucine 1.465mg 1.558mg Bean
Lysine 1.377mg 1.356mg Chickpea
Methionine 0.27mg 0.259mg Chickpea
Phenylalanine 1.103mg 1.095mg Chickpea
Valine 0.865mg 0.998mg Bean
Histidine 0.566mg 0.556mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.603g 0.235g Bean
Monounsaturated Fat 1.377g 0.229g Chickpea
Polyunsaturated fat 2.731g 0.407g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
70
Bean
Mineral Summary Score
88
Chickpea
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
129%
Bean
Carbohydrates
63%
Chickpea
63%
Bean
Fats
28%
Chickpea
6%
Bean

Comparison summary

Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $0.5)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 8.59g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.368g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.