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.
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" 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% |
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% |
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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| Rich in minerals |
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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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
21%
11%
Minerals Daily Need Coverage Score
57%
25%
Comparison summary
Which food is lower in Sugar?
Chickpeas is lower in Sugar (difference - 2.98g)
Which food is cheaper?
Chickpeas is cheaper (difference - $0.5)
Which food is richer in minerals?
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas is relatively richer in vitamins
Which food contains less Sodium?
Beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.166g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)