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  6. Chickpeas vs. Kidney beans raw

Chickpeas vs. Kidney beans raw — In-Depth Nutrition Comparison

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The main differences between Chickpeas and Kidney beans raw

  • Kidney beans raw is richer than Chickpeas in Fiber, Copper, Iron, Folate, Vitamin B1, Phosphorus, Potassium, Magnesium, Vitamin B6, and Vitamin K.
  • Daily need coverage for Fiber from Kidney beans raw is 69% higher.

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

Infographic

Chickpeas vs Kidney beans raw 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
3
:
7
Kidney beans raw
Kidney beans raw
Contains less Sodium -70.8%
Contains more Selenium +15.6%
Contains more Calcium +191.8%
Contains more Iron +183.7%
Contains more Magnesium +191.7%
Contains more Phosphorus +142.3%
Contains more Potassium +383.2%
Contains more Zinc +82.4%
Contains more Copper +172.2%
Equal in Manganese - 1.021
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains less Sodium -70.8%
Contains more Selenium +15.6%
Contains more Calcium +191.8%
Contains more Iron +183.7%
Contains more Magnesium +191.7%
Contains more Phosphorus +142.3%
Contains more Potassium +383.2%
Contains more Zinc +82.4%
Contains more Copper +172.2%
Equal in Manganese - 1.021

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
2
:
8
Kidney beans raw
Kidney beans raw
Contains more Vitamin A +∞%
Contains more Vitamin E +59.1%
Contains more Vitamin C +246.2%
Contains more Vitamin B1 +356%
Contains more Vitamin B2 +247.6%
Contains more Vitamin B3 +291.6%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +185.6%
Contains more Folate +129.1%
Contains more Vitamin K +375%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +59.1%
Contains more Vitamin C +246.2%
Contains more Vitamin B1 +356%
Contains more Vitamin B2 +247.6%
Contains more Vitamin B3 +291.6%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +185.6%
Contains more Folate +129.1%
Contains more Vitamin K +375%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
3
Kidney beans raw
Kidney beans raw
Contains more Fats +212%
Contains more Water +412.4%
Contains more Protein +166.1%
Contains more Carbs +118.9%
Contains more Other +316.3%
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 raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +212%
Contains more Water +412.4%
Contains more Protein +166.1%
Contains more Carbs +118.9%
Contains more Other +316.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +810.9%
Contains more Polyunsaturated fat +153%
Contains less Saturated Fat -55.4%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +810.9%
Contains more Polyunsaturated fat +153%
Contains less Saturated Fat -55.4%

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 raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Kidney beans raw Opinion
Net carbs 19.82g 35.11g Kidney beans raw
Protein 8.86g 23.58g Kidney beans raw
Fats 2.59g 0.83g Chickpeas
Carbs 27.42g 60.01g Kidney beans raw
Calories 164kcal 333kcal Kidney beans raw
Sugar 4.8g 2.23g Kidney beans raw
Fiber 7.6g 24.9g Kidney beans raw
Calcium 49mg 143mg Kidney beans raw
Iron 2.89mg 8.2mg Kidney beans raw
Magnesium 48mg 140mg Kidney beans raw
Phosphorus 168mg 407mg Kidney beans raw
Potassium 291mg 1406mg Kidney beans raw
Sodium 7mg 24mg Chickpeas
Zinc 1.53mg 2.79mg Kidney beans raw
Copper 0.352mg 0.958mg Kidney beans raw
Manganese 1.03mg 1.021mg Chickpeas
Selenium 3.7µg 3.2µg Chickpeas
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.22mg Chickpeas
Vitamin C 1.3mg 4.5mg Kidney beans raw
Vitamin B1 0.116mg 0.529mg Kidney beans raw
Vitamin B2 0.063mg 0.219mg Kidney beans raw
Vitamin B3 0.526mg 2.06mg Kidney beans raw
Vitamin B5 0.286mg 0.78mg Kidney beans raw
Vitamin B6 0.139mg 0.397mg Kidney beans raw
Folate 172µg 394µg Kidney beans raw
Vitamin K 4µg 19µg Kidney beans raw
Tryptophan 0.085mg 0.279mg Kidney beans raw
Threonine 0.329mg 0.992mg Kidney beans raw
Isoleucine 0.38mg 1.041mg Kidney beans raw
Leucine 0.631mg 1.882mg Kidney beans raw
Lysine 0.593mg 1.618mg Kidney beans raw
Methionine 0.116mg 0.355mg Kidney beans raw
Phenylalanine 0.475mg 1.275mg Kidney beans raw
Valine 0.372mg 1.233mg Kidney beans raw
Histidine 0.244mg 0.656mg Kidney beans raw
Saturated Fat 0.269g 0.12g Kidney beans raw
Monounsaturated Fat 0.583g 0.064g Chickpeas
Polyunsaturated fat 1.156g 0.457g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
60%
Kidney beans raw
Minerals Daily Need Coverage Score
57%
Chickpeas
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 2.57g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.149g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 17mg)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.2)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.