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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 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

Chickpeas vs Kidney beans 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.
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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.
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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%
~equal in Vitamin C ~1.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B3 ~0.578mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Kidney beans 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%

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% 23% 67%
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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
19% 10% 71%
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%

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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. 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.