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  6. Chickpeas vs. Navy beans

Chickpeas vs. Navy beans — In-Depth Nutrition Comparison

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A recap on differences between chickpeas and navy beans

  • Chickpeas are higher in manganese, copper, folate, iron, and polyunsaturated fat, yet navy beans are higher in fiber and vitamin B1.
  • Chickpeas cover your daily manganese needs 22% more than navy beans.
  • Chickpeas contain 2 times more polyunsaturated fat than navy beans. While chickpeas contain 1.156g of polyunsaturated fat, navy beans contain only 0.49g.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Chickpeas vs Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more IronIron +22.5%
Contains more CopperCopper +67.6%
Contains more ZincZinc +48.5%
Contains more PhosphorusPhosphorus +16.7%
Contains more ManganeseManganese +95.4%
Contains more SeleniumSelenium +27.6%
Contains more MagnesiumMagnesium +10.4%
Contains more CalciumCalcium +40.8%
Contains more PotassiumPotassium +33.7%
Contains less SodiumSodium -100%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin CVitamin C +44.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin KVitamin K +566.7%
Contains more FolateFolate +22.9%
Contains more Vitamin B1Vitamin B1 +104.3%
Contains more Vitamin B3Vitamin B3 +23.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B5 ~0.266mg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~44.7mg

All nutrients comparison - raw data values

Nutrient Chickpeas Navy beans DV% diff.
Manganese 1.03mg 0.527mg 22%
Copper 0.352mg 0.21mg 16%
Fiber 7.6g 10.5g 12%
Vitamin B1 0.116mg 0.237mg 10%
Folate 172µg 140µg 8%
Iron 2.89mg 2.36mg 7%
Starch 15.4g 6%
Zinc 1.53mg 1.03mg 5%
Polyunsaturated fat 1.156g 0.49g 4%
Potassium 291mg 389mg 3%
Vitamin K 4µg 0.6µg 3%
Fats 2.59g 0.62g 3%
Phosphorus 168mg 144mg 3%
Calcium 49mg 69mg 2%
Vitamin E 0.35mg 0.01mg 2%
Saturated fat 0.269g 0.098g 1%
Monounsaturated fat 0.583g 0.142g 1%
Vitamin B3 0.526mg 0.649mg 1%
Protein 8.86g 8.23g 1%
Calories 164kcal 140kcal 1%
Selenium 3.7µg 2.9µg 1%
Magnesium 48mg 53mg 1%
Vitamin C 1.3mg 0.9mg 0%
Carbs 27.42g 26.05g 0%
Net carbs 19.82g 15.55g N/A
Sugar 4.8g 0.37g N/A
Sodium 7mg 0mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.063mg 0.066mg 0%
Vitamin B5 0.286mg 0.266mg 0%
Vitamin B6 0.139mg 0.138mg 0%
Choline 42.8mg 44.7mg 0%
Tryptophan 0.085mg 0.1mg 0%
Threonine 0.329mg 0.289mg 0%
Isoleucine 0.38mg 0.387mg 0%
Leucine 0.631mg 0.7mg 0%
Lysine 0.593mg 0.52mg 0%
Methionine 0.116mg 0.111mg 0%
Phenylalanine 0.475mg 0.471mg 0%
Valine 0.372mg 0.504mg 0%
Histidine 0.244mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more FatsFats +317.7%
Contains more OtherOther +40.2%
~equal in Protein ~8.23g
~equal in Carbs ~26.05g
~equal in Water ~63.81g

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +310.6%
Contains more Poly. FatPolyunsaturated fat +135.9%
Contains less Sat. FatSaturated fat -63.6%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.