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  6. Chickpeas vs. Adzuki bean

Chickpeas vs. Adzuki bean — In-Depth Nutrition Comparison

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How are Chickpeas and Adzuki bean different?

  • Chickpeas is higher in Manganese, Folate, Iron, Copper, and Polyunsaturated fat, however, Adzuki bean is richer in Potassium.
  • Daily need coverage for Manganese from Chickpeas is 20% higher.
  • Chickpeas contains 55 times more Polyunsaturated fat than Adzuki bean. While Chickpeas contains 1.156g of Polyunsaturated fat, Adzuki bean contains only 0.021g.

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Beans, adzuki, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Chickpeas vs Adzuki 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more CalciumCalcium +75%
Contains more IronIron +44.5%
Contains more CopperCopper +18.1%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +79.8%
Contains more SeleniumSelenium +208.3%
Contains more PotassiumPotassium +82.8%
Contains more ZincZinc +15.7%
~equal in Magnesium ~52mg
~equal in Phosphorus ~168mg

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%
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 0% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +44.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.1%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +36.3%
Contains more Vitamin B5Vitamin B5 +50.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B2 ~0.064mg
~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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more ProteinProtein +17.8%
Contains more FatsFats +2490%
Contains more WaterWater +10.1%
Contains more OtherOther +43.5%
~equal in Carbs ~24.77g

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
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated Fat +6377.8%
Contains more Poly. FatPolyunsaturated fat +5404.8%
Contains less Sat. FatSaturated Fat -86.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Adzuki bean Opinion
Calories 164kcal 128kcal Chickpeas
Protein 8.86g 7.52g Chickpeas
Fats 2.59g 0.1g Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Net carbs 19.82g 17.47g Chickpeas
Carbs 27.42g 24.77g Chickpeas
Magnesium 48mg 52mg Adzuki bean
Calcium 49mg 28mg Chickpeas
Potassium 291mg 532mg Adzuki bean
Iron 2.89mg 2mg Chickpeas
Sugar 4.8g Adzuki bean
Fiber 7.6g 7.3g Chickpeas
Copper 0.352mg 0.298mg Chickpeas
Zinc 1.53mg 1.77mg Adzuki bean
Phosphorus 168mg 168mg
Sodium 7mg 8mg Chickpeas
Vitamin A 27IU 6IU Chickpeas
Vitamin A 1µg 0µg Chickpeas
Vitamin E 0.35mg Chickpeas
Manganese 1.03mg 0.573mg Chickpeas
Selenium 3.7µg 1.2µg Chickpeas
Vitamin B1 0.116mg 0.115mg Chickpeas
Vitamin B2 0.063mg 0.064mg Adzuki bean
Vitamin B3 0.526mg 0.717mg Adzuki bean
Vitamin B5 0.286mg 0.43mg Adzuki bean
Vitamin B6 0.139mg 0.096mg Chickpeas
Vitamin K 4µg Chickpeas
Folate 172µg 121µg Chickpeas
Choline 42.8mg Chickpeas
Saturated Fat 0.269g 0.036g Adzuki bean
Monounsaturated Fat 0.583g 0.009g Chickpeas
Polyunsaturated fat 1.156g 0.021g Chickpeas
Tryptophan 0.085mg 0.072mg Chickpeas
Threonine 0.329mg 0.255mg Chickpeas
Isoleucine 0.38mg 0.3mg Chickpeas
Leucine 0.631mg 0.632mg Adzuki bean
Lysine 0.593mg 0.567mg Chickpeas
Methionine 0.116mg 0.079mg Chickpeas
Phenylalanine 0.475mg 0.398mg Chickpeas
Valine 0.372mg 0.387mg Adzuki bean
Histidine 0.244mg 0.198mg Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Adzuki 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
15%
Adzuki bean
Minerals Daily Need Coverage Score
57%
Chickpeas
47%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 1mg)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1)
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 4.8g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.233g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.