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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 for kidney beans raw is 69% higher.
  • Kidney beans raw has a lower glycemic index than chickpeas.

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.
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +15.6%
Contains more MagnesiumMagnesium +191.7%
Contains more CalciumCalcium +191.8%
Contains more PotassiumPotassium +383.2%
Contains more IronIron +183.7%
Contains more CopperCopper +172.2%
Contains more ZincZinc +82.4%
Contains more PhosphorusPhosphorus +142.3%
~equal in Manganese ~1.021mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +59.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +246.2%
Contains more Vitamin B1Vitamin B1 +356%
Contains more Vitamin B2Vitamin B2 +247.6%
Contains more Vitamin B3Vitamin B3 +291.6%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more Vitamin B6Vitamin B6 +185.6%
Contains more Vitamin KVitamin K +375%
Contains more FolateFolate +129.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Kidney beans raw DV% diff.
Fiber 7.6g 24.9g 69%
Copper 0.352mg 0.958mg 67%
Iron 2.89mg 8.2mg 66%
Folate 172µg 394µg 56%
Phosphorus 168mg 407mg 34%
Vitamin B1 0.116mg 0.529mg 34%
Potassium 291mg 1406mg 33%
Protein 8.86g 23.58g 29%
Magnesium 48mg 140mg 22%
Vitamin B6 0.139mg 0.397mg 20%
Vitamin K 4µg 19µg 13%
Vitamin B2 0.063mg 0.219mg 12%
Carbs 27.42g 60.01g 11%
Zinc 1.53mg 2.79mg 11%
Vitamin B5 0.286mg 0.78mg 10%
Vitamin B3 0.526mg 2.06mg 10%
Calcium 49mg 143mg 9%
Choline 42.8mg 8%
Calories 164kcal 333kcal 8%
Polyunsaturated fat 1.156g 0.457g 5%
Vitamin C 1.3mg 4.5mg 4%
Fats 2.59g 0.83g 3%
Selenium 3.7µg 3.2µg 1%
Saturated fat 0.269g 0.12g 1%
Monounsaturated fat 0.583g 0.064g 1%
Sodium 7mg 24mg 1%
Vitamin E 0.35mg 0.22mg 1%
Net carbs 19.82g 35.11g N/A
Sugar 4.8g 2.23g N/A
Vitamin A 1µg 0µg 0%
Manganese 1.03mg 1.021mg 0%
Tryptophan 0.085mg 0.279mg 0%
Threonine 0.329mg 0.992mg 0%
Isoleucine 0.38mg 1.041mg 0%
Leucine 0.631mg 1.882mg 0%
Lysine 0.593mg 1.618mg 0%
Methionine 0.116mg 0.355mg 0%
Phenylalanine 0.475mg 1.275mg 0%
Valine 0.372mg 1.233mg 0%
Histidine 0.244mg 0.656mg 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
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 FatsFats +212%
Contains more WaterWater +412.4%
Contains more ProteinProtein +166.1%
Contains more CarbsCarbs +118.9%
Contains more OtherOther +316.3%

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 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +810.9%
Contains more Poly. FatPolyunsaturated fat +153%
Contains less Sat. FatSaturated fat -55.4%

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.