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  6. Chickpeas vs. Kidney beans

Chickpeas vs. Kidney beans — In-Depth Nutrition Comparison

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A recap on differences between Chickpeas and Kidney beans

  • Chickpeas is higher than Kidney beans in Manganese, Copper, Folate, and Iron.
  • Chickpeas covers your daily Manganese needs 26% more than Kidney beans.
  • Chickpeas contains 2 times more Copper than Kidney beans. While Chickpeas contains 0.352mg of Copper, Kidney beans contains only 0.216mg.

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

Infographic

Chickpeas vs Kidney 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.
Chickpeas
Chickpeas
8
:
2
Kidney beans
Kidney beans
Contains more Calcium +40%
Contains more Iron +30.2%
Contains more Magnesium +14.3%
Contains more Phosphorus +21.7%
Contains more Zinc +53%
Contains more Copper +63%
Contains more Manganese +139.5%
Contains more Selenium +236.4%
Contains more Potassium +39.2%
Contains less Sodium -85.7%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +40%
Contains more Iron +30.2%
Contains more Magnesium +14.3%
Contains more Phosphorus +21.7%
Contains more Zinc +53%
Contains more Copper +63%
Contains more Manganese +139.5%
Contains more Selenium +236.4%
Contains more Potassium +39.2%
Contains less Sodium -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.
Chickpeas
Chickpeas
7
:
3
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +15.8%
Contains more Folate +32.3%
Contains more Vitamin B1 +37.9%
Contains more Vitamin K +110%
Equal in Vitamin C - 1.2
Equal in Vitamin B2 - 0.058
Equal in Vitamin B3 - 0.578
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +15.8%
Contains more Folate +32.3%
Contains more Vitamin B1 +37.9%
Contains more Vitamin K +110%
Equal in Vitamin C - 1.2
Equal in Vitamin B2 - 0.058
Equal in Vitamin B3 - 0.578

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
3
:
2
Kidney beans
Kidney beans
Contains more Fats +418%
Contains more Carbs +20.3%
Contains more Water +11.2%
Contains more Other +18.5%
Equal in Protein - 8.67
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Fats +418%
Contains more Carbs +20.3%
Contains more Water +11.2%
Contains more Other +18.5%
Equal in Protein - 8.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +1394.9%
Contains more Polyunsaturated fat +315.8%
Contains less Saturated Fat -72.9%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +1394.9%
Contains more Polyunsaturated fat +315.8%
Contains less Saturated Fat -72.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Kidney beans Opinion
Net carbs 19.82g 16.4g Chickpeas
Protein 8.86g 8.67g Chickpeas
Fats 2.59g 0.5g Chickpeas
Carbs 27.42g 22.8g Chickpeas
Calories 164kcal 127kcal Chickpeas
Sugar 4.8g 0.32g Kidney beans
Fiber 7.6g 6.4g Chickpeas
Calcium 49mg 35mg Chickpeas
Iron 2.89mg 2.22mg Chickpeas
Magnesium 48mg 42mg Chickpeas
Phosphorus 168mg 138mg Chickpeas
Potassium 291mg 405mg Kidney beans
Sodium 7mg 1mg Kidney beans
Zinc 1.53mg 1mg Chickpeas
Copper 0.352mg 0.216mg Chickpeas
Manganese 1.03mg 0.43mg Chickpeas
Selenium 3.7µg 1.1µg Chickpeas
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.03mg Chickpeas
Vitamin C 1.3mg 1.2mg Chickpeas
Vitamin B1 0.116mg 0.16mg Kidney beans
Vitamin B2 0.063mg 0.058mg Chickpeas
Vitamin B3 0.526mg 0.578mg Kidney beans
Vitamin B5 0.286mg 0.22mg Chickpeas
Vitamin B6 0.139mg 0.12mg Chickpeas
Folate 172µg 130µg Chickpeas
Vitamin K 4µg 8.4µg Kidney beans
Tryptophan 0.085mg 0.104mg Kidney beans
Threonine 0.329mg 0.319mg Chickpeas
Isoleucine 0.38mg 0.41mg Kidney beans
Leucine 0.631mg 0.736mg Kidney beans
Lysine 0.593mg 0.607mg Kidney beans
Methionine 0.116mg 0.113mg Chickpeas
Phenylalanine 0.475mg 0.511mg Kidney beans
Valine 0.372mg 0.5mg Kidney beans
Histidine 0.244mg 0.238mg Chickpeas
Saturated Fat 0.269g 0.073g Kidney beans
Monounsaturated Fat 0.583g 0.039g Chickpeas
Polyunsaturated fat 1.156g 0.278g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Kidney beans
Minerals Daily Need Coverage Score
57%
Chickpeas
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 4.48g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.196g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.2)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.