Chickpeas vs. Beans — In-Depth Nutrition Comparison

Compare

What are the main differences between chickpeas and beans?

Chickpeas have more folate, iron, copper, protein, phosphorus, and fiber 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.

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

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chickpeas

Beans

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chickpeas

Beans

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 Vitamin CVitamin C	+138.5%
Contains more Vitamin AVitamin A	+400%
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

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%
Fats	2.59g	0.4g	3%
Vitamin B1	0.116mg	0.15mg	3%
Vitamin K	4µg	0.8µg	3%
Vitamin C	1.3mg	3.1mg	2%
Carbs	27.42g	20.49g	2%
Choline	42.8mg	30.8mg	2%
Zinc	1.53mg	1.4mg	1%
Vitamin E	0.35mg	0.15mg	1%
Selenium	3.7µg	4.5µg	1%
Vitamin B3	0.526mg	0.43mg	1%
Vitamin B6	0.139mg	0.13mg	1%
Saturated fat	0.269g	0.103g	1%
Monounsaturated fat	0.583g	0.035g	1%
Protein per 100 calories	5.4g	4.6g	N/A
Calories per 10 g protein	185kcal	219kcal	N/A
Weight per 100 calories	61g	95g	N/A
Unsaturated / Saturated Fat ratio	6.5	2	N/A
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%