Chickpeas vs. Kidney beans — In-Depth Nutrition Comparison
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A recap on differences between chickpeas and kidney beans
- Chickpeas are higher than kidney beans in manganese, copper, folate, and iron.
- Chickpeas cover your daily manganese needs 26% more than kidney beans.
- Chickpeas contain 2 times more copper than kidney beans. While chickpeas contain 0.352mg of copper, kidney beans contains only 0.216mg.
- The glycemic index of kidney beans is lower.
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
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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 MagnesiumMagnesium | +14.3% |
| Contains more CalciumCalcium | +40% |
| Contains more IronIron | +30.2% |
| Contains more CopperCopper | +63% |
| Contains more ZincZinc | +53% |
| Contains more PhosphorusPhosphorus | +21.7% |
| Contains more ManganeseManganese | +139.5% |
| Contains more SeleniumSelenium | +236.4% |
| Contains more PotassiumPotassium | +39.2% |
| 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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1066.7% |
| Contains more Vitamin B5Vitamin B5 | +30% |
| Contains more Vitamin B6Vitamin B6 | +15.8% |
| Contains more FolateFolate | +32.3% |
| Contains more CholineCholine | +40.3% |
| Contains more Vitamin B1Vitamin B1 | +37.9% |
| Contains more Vitamin KVitamin K | +110% |
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:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
| Contains more FatsFats | +418% |
| Contains more CarbsCarbs | +20.3% |
| Contains more WaterWater | +11.2% |
| Contains more OtherOther | +18.5% |
~equal in
Protein
~8.67g
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
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 g
| Contains more Mono. FatMonounsaturated fat | +1394.9% |
| Contains more Poly. FatPolyunsaturated fat | +315.8% |
| Contains less Sat. FatSaturated 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.
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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 | 0.43mg | 26% |
| Copper | 0.352mg | 0.216mg | 15% |
| Folate | 172µg | 130µg | 11% |
| Iron | 2.89mg | 2.22mg | 8% |
| Polyunsaturated fat | 1.156g | 0.278g | 6% |
| Selenium | 3.7µg | 1.1µg | 5% |
| Fiber | 7.6g | 6.4g | 5% |
| Zinc | 1.53mg | 1mg | 5% |
| Vitamin B1 | 0.116mg | 0.16mg | 4% |
| Vitamin K | 4µg | 8.4µg | 4% |
| Phosphorus | 168mg | 138mg | 4% |
| Fats | 2.59g | 0.5g | 3% |
| Potassium | 291mg | 405mg | 3% |
| Vitamin E | 0.35mg | 0.03mg | 2% |
| Choline | 42.8mg | 30.5mg | 2% |
| Calories | 164kcal | 127kcal | 2% |
| Carbs | 27.42g | 22.8g | 2% |
| Saturated fat | 0.269g | 0.073g | 1% |
| Calcium | 49mg | 35mg | 1% |
| Monounsaturated fat | 0.583g | 0.039g | 1% |
| Vitamin B5 | 0.286mg | 0.22mg | 1% |
| Vitamin B6 | 0.139mg | 0.12mg | 1% |
| Magnesium | 48mg | 42mg | 1% |
| Protein | 8.86g | 8.67g | 0% |
| Vitamin C | 1.3mg | 1.2mg | 0% |
| Net carbs | 19.82g | 16.4g | N/A |
| Sugar | 4.8g | 0.32g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B2 | 0.063mg | 0.058mg | 0% |
| Vitamin B3 | 0.526mg | 0.578mg | 0% |
| Tryptophan | 0.085mg | 0.104mg | 0% |
| Threonine | 0.329mg | 0.319mg | 0% |
| Isoleucine | 0.38mg | 0.41mg | 0% |
| Leucine | 0.631mg | 0.736mg | 0% |
| Lysine | 0.593mg | 0.607mg | 0% |
| Methionine | 0.116mg | 0.113mg | 0% |
| Phenylalanine | 0.475mg | 0.511mg | 0% |
| Valine | 0.372mg | 0.5mg | 0% |
| Histidine | 0.244mg | 0.238mg | 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%
19%
Minerals Daily Need Coverage Score
57%
38%
Comparison summary
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 4.48g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Kidney beans is lower in Saturated fat (difference - 0.196g)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Chickpeas is cheaper (difference - $0.2)
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)