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  6. Chickpeas vs. Bean

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Bean
Bean
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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%
~equal in Calcium ~50mg
~equal in Potassium ~296mg
~equal in Zinc ~1.4mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Bean
Bean
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +292.6%
Contains more Vitamin B1Vitamin B1 +29.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Bean
Bean
2
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 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
13% 29% 58%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
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.
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
Calories 164kcal 105kcal Chickpeas
Protein 8.86g 4.8g Chickpeas
Fats 2.59g 0.4g Chickpeas
Vitamin C 1.3mg 3.1mg Bean
Net carbs 19.82g 14.99g Chickpeas
Carbs 27.42g 20.49g Chickpeas
Magnesium 48mg 32mg Chickpeas
Calcium 49mg 50mg Bean
Potassium 291mg 296mg Bean
Iron 2.89mg 0.29mg Chickpeas
Sugar 4.8g 7.78g Chickpeas
Fiber 7.6g 5.5g Chickpeas
Copper 0.352mg 0.206mg Chickpeas
Zinc 1.53mg 1.4mg Chickpeas
Phosphorus 168mg 104mg Chickpeas
Sodium 7mg 1mg Bean
Vitamin A 27IU 106IU Bean
Vitamin A 1µg 5µg Bean
Vitamin E 0.35mg 0.15mg Chickpeas
Manganese 1.03mg Chickpeas
Selenium 3.7µg 4.5µg 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
Vitamin K 4µg 0.8µg Chickpeas
Folate 172µg 24µg Chickpeas
Choline 42.8mg 30.8mg Chickpeas
Saturated Fat 0.269g 0.103g Bean
Monounsaturated Fat 0.583g 0.035g Chickpeas
Polyunsaturated fat 1.156g 0.172g 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

Which food is preferable for your diet?

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