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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.86 g
Fats:
2.59 g
Carbs:
27.42 g
Water:
60.21 g
Other:
0.92 g
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
Saturated fat:
Sat. Fat
0.269 g
Monounsaturated fat:
Mono. Fat
0.583 g
Polyunsaturated fat:
Poly. Fat
1.156 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
57%
38%
Comparison summary
Which food is lower in Sugar?
Cranberry beans is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 0.15g)
Which food is lower in glycemic index?
Cranberry beans is lower in glycemic index (difference - 1)
Which food is cheaper?
Chickpeas is cheaper (difference - $1.4)
Which food is richer in minerals?
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)