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  6. Chickpeas vs. Black turtle bean

Chickpeas vs. Black turtle bean — In-Depth Nutrition Comparison

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The main differences between chickpeas and black turtle bean

  • Chickpeas are richer in manganese, folate, copper, zinc, and polyunsaturated fat, yet black turtle bean is richer in vitamin B1.
  • Daily need coverage for manganese for chickpeas is 31% higher.
  • Chickpeas contain 8 times more polyunsaturated fat than black turtle bean. Chickpeas contain 1.156g of polyunsaturated fat, while black turtle bean contains 0.149g.
  • Black turtle bean has a lower glycemic index than chickpeas.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Chickpeas vs Black turtle 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more CopperCopper +30.9%
Contains more ZincZinc +101.3%
Contains more ManganeseManganese +215%
Contains more SeleniumSelenium +208.3%
Contains more CalciumCalcium +12.2%
Contains more PotassiumPotassium +48.8%
Contains less SodiumSodium -57.1%
~equal in Magnesium ~49mg
~equal in Iron ~2.85mg
~equal in Phosphorus ~152mg

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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B6Vitamin B6 +80.5%
Contains more Vitamin KVitamin K +21.2%
Contains more FolateFolate +100%
Contains more CholineCholine +31.3%
Contains more Vitamin EVitamin E +148.6%
Contains more Vitamin B1Vitamin B1 +94%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.527mg
~equal in Vitamin B5 ~0.26mg
~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% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +640%
Contains more CarbsCarbs +12.6%
Contains more OtherOther +50%
~equal in Protein ~8.18g
~equal in Water ~65.74g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +1843.3%
Contains more Poly. FatPolyunsaturated fat +675.8%
Contains less Sat. FatSaturated fat -66.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Black turtle bean
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar 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 Black turtle bean DV% diff.
Manganese 1.03mg 0.327mg 31%
Folate 172µg 86µg 22%
Vitamin B1 0.116mg 0.225mg 9%
Copper 0.352mg 0.269mg 9%
Zinc 1.53mg 0.76mg 7%
Polyunsaturated fat 1.156g 0.149g 7%
Vitamin B6 0.139mg 0.077mg 5%
Selenium 3.7µg 1.2µg 5%
Potassium 291mg 433mg 4%
Fats 2.59g 0.35g 3%
Vitamin E 0.35mg 0.87mg 3%
Fiber 7.6g 8.3g 3%
Choline 42.8mg 32.6mg 2%
Calories 164kcal 130kcal 2%
Phosphorus 168mg 152mg 2%
Vitamin K 4µg 3.3µg 1%
Vitamin C 1.3mg 0mg 1%
Monounsaturated fat 0.583g 0.03g 1%
Iron 2.89mg 2.85mg 1%
Calcium 49mg 55mg 1%
Protein 8.86g 8.18g 1%
Vitamin B2 0.063mg 0.056mg 1%
Saturated fat 0.269g 0.089g 1%
Vitamin B5 0.286mg 0.26mg 1%
Carbs 27.42g 24.35g 1%
Net carbs 19.82g 16.05g N/A
Magnesium 48mg 49mg 0%
Sugar 4.8g 0.32g N/A
Sodium 7mg 3mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B3 0.526mg 0.527mg 0%
Tryptophan 0.085mg 0.097mg 0%
Threonine 0.329mg 0.344mg 0%
Isoleucine 0.38mg 0.361mg 0%
Leucine 0.631mg 0.653mg 0%
Lysine 0.593mg 0.562mg 0%
Methionine 0.116mg 0.123mg 0%
Phenylalanine 0.475mg 0.442mg 0%
Valine 0.372mg 0.428mg 0%
Histidine 0.244mg 0.228mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Black turtle 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
17%
Black turtle bean
Minerals Daily Need Coverage Score
57%
Chickpeas
42%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.6)
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 4.48g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 0.18g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 16)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.