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Chickpea vs Navy bean - In-Depth Nutrition Comparison

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Important differences between Chickpea and Navy bean

  • Chickpea has more Manganese, Folate, Copper, Iron, Vitamin B6, Phosphorus, Zinc, Vitamin B5, and Potassium, however Navy bean has more Vitamin C.
  • Chickpea's daily need coverage for Manganese is 909% more.
  • Chickpea has 4 times more Folate than Navy bean. Chickpea has 557µg of Folate, while Navy bean has 132µg.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Chickpea vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +280%
Contains more Iron +123.3%
Contains more Phosphorus +152%
Contains more Potassium +133.9%
Contains more Zinc +210.1%
Contains more Copper +84.3%
Contains more Magnesium +27.8%
Contains less Sodium -45.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +280%
Contains more Iron +123.3%
Contains more Phosphorus +152%
Contains more Potassium +133.9%
Contains more Zinc +210.1%
Contains more Copper +84.3%
Contains more Magnesium +27.8%
Contains less Sodium -45.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1575%
Contains more Vitamin B1 +22.3%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +92.5%
Contains more Vitamin B6 +180.1%
Contains more Folate +322%
Contains more Vitamin C +370%
Equal in Vitamin B2 - 0.215
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +1575%
Contains more Vitamin B1 +22.3%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +92.5%
Contains more Vitamin B6 +180.1%
Contains more Folate +322%
Contains more Vitamin C +370%
Equal in Vitamin B2 - 0.215

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea Navy bean
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 Chickpea Navy bean Opinion
Net carbs 50.75g 13.05g Chickpea
Protein 20.47g 6.15g Chickpea
Fats 6.04g 0.7g Chickpea
Carbs 62.95g 13.05g Chickpea
Calories 378kcal 67kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g g Navy bean
Fiber 12.2g g Chickpea
Calcium 57mg 15mg Chickpea
Iron 4.31mg 1.93mg Chickpea
Magnesium 79mg 101mg Navy bean
Phosphorus 252mg 100mg Chickpea
Potassium 718mg 307mg Chickpea
Sodium 24mg 13mg Navy bean
Zinc 2.76mg 0.89mg Chickpea
Copper 0.656mg 0.356mg Chickpea
Vitamin A 67IU 4IU Chickpea
Vitamin E 0.82mg mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 18.8mg Navy bean
Vitamin B1 0.477mg 0.39mg Chickpea
Vitamin B2 0.212mg 0.215mg Navy bean
Vitamin B3 1.541mg 1.22mg Chickpea
Vitamin B5 1.588mg 0.825mg Chickpea
Vitamin B6 0.535mg 0.191mg Chickpea
Folate 557µg 132µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg µg Chickpea
Tryptophan 0.2mg 0.064mg Chickpea
Threonine 0.766mg 0.258mg Chickpea
Isoleucine 0.882mg 0.273mg Chickpea
Leucine 1.465mg 0.442mg Chickpea
Lysine 1.377mg 0.35mg Chickpea
Methionine 0.27mg 0.064mg Chickpea
Phenylalanine 1.103mg 0.31mg Chickpea
Valine 0.865mg 0.316mg Chickpea
Histidine 0.566mg 0.172mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.603g 0.085g Navy bean
Monounsaturated Fat 1.377g 0.052g Chickpea
Polyunsaturated fat 2.731g 0.407g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Navy bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
35
Navy bean
Mineral Summary Score
88
Chickpea
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
37%
Navy bean
Carbohydrates
63%
Chickpea
13%
Navy bean
Fats
28%
Chickpea
3%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.518g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 3)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $0.3)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.