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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 is higher in Manganese, Copper, Folate, Iron, and Polyunsaturated fat, yet Navy beans is higher in Fiber, and Vitamin B1.
  • Chickpeas covers your daily Manganese needs 22% more than Navy beans.
  • Chickpeas contains 2 times more Polyunsaturated fat than Navy beans. While Chickpeas contains 1.156g of Polyunsaturated fat, Navy beans contains 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
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
6
:
4
Navy beans
Navy beans
Contains more Iron +22.5%
Contains more Phosphorus +16.7%
Contains more Zinc +48.5%
Contains more Copper +67.6%
Contains more Manganese +95.4%
Contains more Selenium +27.6%
Contains more Calcium +40.8%
Contains more Magnesium +10.4%
Contains more Potassium +33.7%
Contains less Sodium -100%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Iron +22.5%
Contains more Phosphorus +16.7%
Contains more Zinc +48.5%
Contains more Copper +67.6%
Contains more Manganese +95.4%
Contains more Selenium +27.6%
Contains more Calcium +40.8%
Contains more Magnesium +10.4%
Contains more Potassium +33.7%
Contains less Sodium -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.
Chickpeas
Chickpeas
7
:
3
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin E +3400%
Contains more Vitamin C +44.4%
Contains more Folate +22.9%
Contains more Vitamin K +566.7%
Contains more Vitamin B1 +104.3%
Contains more Vitamin B3 +23.4%
Equal in Vitamin B2 - 0.066
Equal in Vitamin B5 - 0.266
Equal in Vitamin B6 - 0.138
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%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +3400%
Contains more Vitamin C +44.4%
Contains more Folate +22.9%
Contains more Vitamin K +566.7%
Contains more Vitamin B1 +104.3%
Contains more Vitamin B3 +23.4%
Equal in Vitamin B2 - 0.066
Equal in Vitamin B5 - 0.266
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
3
:
2
Navy beans
Navy beans
Contains more Fats +317.7%
Contains more Other +40.2%
Equal in Protein - 8.23
Equal in Carbs - 26.05
Equal in Water - 63.81
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
Navy beans
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 Fats +317.7%
Contains more Other +40.2%
Equal in Protein - 8.23
Equal in Carbs - 26.05
Equal in Water - 63.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +310.6%
Contains more Polyunsaturated fat +135.9%
Contains less Saturated Fat -63.6%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +310.6%
Contains more Polyunsaturated fat +135.9%
Contains less Saturated Fat -63.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Navy beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chickpeas Navy beans Opinion
Net carbs 19.82g 15.55g Chickpeas
Protein 8.86g 8.23g Chickpeas
Fats 2.59g 0.62g Chickpeas
Carbs 27.42g 26.05g Chickpeas
Calories 164kcal 140kcal Chickpeas
Starch 15.4g Navy beans
Sugar 4.8g 0.37g Navy beans
Fiber 7.6g 10.5g Navy beans
Calcium 49mg 69mg Navy beans
Iron 2.89mg 2.36mg Chickpeas
Magnesium 48mg 53mg Navy beans
Phosphorus 168mg 144mg Chickpeas
Potassium 291mg 389mg Navy beans
Sodium 7mg 0mg Navy beans
Zinc 1.53mg 1.03mg Chickpeas
Copper 0.352mg 0.21mg Chickpeas
Manganese 1.03mg 0.527mg Chickpeas
Selenium 3.7µg 2.9µg Chickpeas
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.01mg Chickpeas
Vitamin C 1.3mg 0.9mg Chickpeas
Vitamin B1 0.116mg 0.237mg Navy beans
Vitamin B2 0.063mg 0.066mg Navy beans
Vitamin B3 0.526mg 0.649mg Navy beans
Vitamin B5 0.286mg 0.266mg Chickpeas
Vitamin B6 0.139mg 0.138mg Chickpeas
Folate 172µg 140µg Chickpeas
Vitamin K 4µg 0.6µg Chickpeas
Tryptophan 0.085mg 0.1mg Navy beans
Threonine 0.329mg 0.289mg Chickpeas
Isoleucine 0.38mg 0.387mg Navy beans
Leucine 0.631mg 0.7mg Navy beans
Lysine 0.593mg 0.52mg Chickpeas
Methionine 0.116mg 0.111mg Chickpeas
Phenylalanine 0.475mg 0.471mg Chickpeas
Valine 0.372mg 0.504mg Navy beans
Histidine 0.244mg 0.206mg Chickpeas
Saturated Fat 0.269g 0.098g Navy beans
Monounsaturated Fat 0.583g 0.142g Chickpeas
Polyunsaturated fat 1.156g 0.49g Chickpeas
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

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

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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
20%
Navy beans
Minerals Daily Need Coverage Score
57%
Chickpeas
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 3)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.3)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins

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.