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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 are higher in manganese, folate, iron, copper, and polyunsaturated fat; however, adzuki bean is richer in potassium.
  • Daily need coverage for manganese for chickpeas is 20% higher.
  • Chickpeas contain 55 times more polyunsaturated fat than adzuki bean. While chickpeas contain 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% 0.33% 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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Chickpeas Adzuki bean DV% diff.
Manganese 1.03mg 0.573mg 20%
Folate 172µg 121µg 13%
Iron 2.89mg 2mg 11%
Polyunsaturated fat 1.156g 0.021g 8%
Choline 42.8mg 8%
Potassium 291mg 532mg 7%
Copper 0.352mg 0.298mg 6%
Selenium 3.7µg 1.2µg 5%
Fats 2.59g 0.1g 4%
Vitamin K 4µg 3%
Vitamin B6 0.139mg 0.096mg 3%
Vitamin B5 0.286mg 0.43mg 3%
Protein 8.86g 7.52g 3%
Calories 164kcal 128kcal 2%
Zinc 1.53mg 1.77mg 2%
Calcium 49mg 28mg 2%
Vitamin E 0.35mg 2%
Vitamin B3 0.526mg 0.717mg 1%
Saturated fat 0.269g 0.036g 1%
Monounsaturated fat 0.583g 0.009g 1%
Fiber 7.6g 7.3g 1%
Magnesium 48mg 52mg 1%
Carbs 27.42g 24.77g 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 19.82g 17.47g N/A
Sugar 4.8g N/A
Phosphorus 168mg 168mg 0%
Sodium 7mg 8mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B1 0.116mg 0.115mg 0%
Vitamin B2 0.063mg 0.064mg 0%
Tryptophan 0.085mg 0.072mg 0%
Threonine 0.329mg 0.255mg 0%
Isoleucine 0.38mg 0.3mg 0%
Leucine 0.631mg 0.632mg 0%
Lysine 0.593mg 0.567mg 0%
Methionine 0.116mg 0.079mg 0%
Phenylalanine 0.475mg 0.398mg 0%
Valine 0.372mg 0.387mg 0%
Histidine 0.244mg 0.198mg 0%

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%

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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.