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  6. Chickpeas vs. Cranberry beans

Chickpeas vs. Cranberry beans — In-Depth Nutrition Comparison

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What are the differences between chickpeas and cranberry beans?

  • Chickpeas are higher in manganese, copper, iron, and polyunsaturated fat, yet cranberry beans is higher in folate and vitamin B1.
  • Chickpeas' daily need coverage for manganese is 29% more.
  • Chickpeas have 6 times more polyunsaturated fat than cranberry beans. While chickpeas have 1.156g of polyunsaturated fat, cranberry beans has only 0.199g.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Chickpeas vs Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more IronIron +38.3%
Contains more CopperCopper +52.4%
Contains more ZincZinc +34.2%
Contains more PhosphorusPhosphorus +24.4%
Contains more ManganeseManganese +178.4%
Contains more SeleniumSelenium +184.6%
Contains more PotassiumPotassium +33%
Contains less SodiumSodium -85.7%
~equal in Magnesium ~50mg
~equal in Calcium ~50mg

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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin B6Vitamin B6 +71.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +81%
Contains more FolateFolate +20.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B3 ~0.515mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Cranberry beans DV% diff.
Manganese 1.03mg 0.37mg 29%
Copper 0.352mg 0.231mg 13%
Iron 2.89mg 2.09mg 10%
Folate 172µg 207µg 9%
Choline 42.8mg 8%
Vitamin B1 0.116mg 0.21mg 8%
Polyunsaturated fat 1.156g 0.199g 6%
Phosphorus 168mg 135mg 5%
Selenium 3.7µg 1.3µg 4%
Fiber 7.6g 8.6g 4%
Zinc 1.53mg 1.14mg 4%
Vitamin B6 0.139mg 0.081mg 4%
Potassium 291mg 387mg 3%
Vitamin K 4µg 3%
Fats 2.59g 0.46g 3%
Vitamin E 0.35mg 2%
Monounsaturated fat 0.583g 0.04g 1%
Saturated fat 0.269g 0.119g 1%
Vitamin B5 0.286mg 0.24mg 1%
Calories 164kcal 136kcal 1%
Protein 8.86g 9.34g 1%
Carbs 27.42g 24.46g 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 19.82g 15.86g N/A
Magnesium 48mg 50mg 0%
Calcium 49mg 50mg 0%
Sugar 4.8g N/A
Sodium 7mg 1mg 0%
Vitamin A 1µg 0%
Vitamin B2 0.063mg 0.069mg 0%
Vitamin B3 0.526mg 0.515mg 0%
Tryptophan 0.085mg 0.111mg 0%
Threonine 0.329mg 0.393mg 0%
Isoleucine 0.38mg 0.412mg 0%
Leucine 0.631mg 0.746mg 0%
Lysine 0.593mg 0.641mg 0%
Methionine 0.116mg 0.14mg 0%
Phenylalanine 0.475mg 0.505mg 0%
Valine 0.372mg 0.489mg 0%
Histidine 0.244mg 0.26mg 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more FatsFats +463%
Contains more CarbsCarbs +12.1%
Contains more OtherOther +18.5%
~equal in Protein ~9.34g
~equal in Water ~64.65g

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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +1357.5%
Contains more Poly. FatPolyunsaturated fat +480.9%
Contains less Sat. FatSaturated fat -55.8%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.