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.
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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.
| 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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.86 g
Fats:
2.59 g
Carbs:
27.42 g
Water:
60.21 g
Other:
0.92 g
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
Saturated Fat:
Sat. Fat
0.269 g
Monounsaturated Fat:
Mono. Fat
0.583 g
Polyunsaturated fat:
Poly. Fat
1.156 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 164kcal | 140kcal |
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| Protein | 8.86g | 8.23g |
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| Fats | 2.59g | 0.62g |
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| Vitamin C | 1.3mg | 0.9mg |
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| Net carbs | 19.82g | 15.55g |
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| Carbs | 27.42g | 26.05g |
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| Magnesium | 48mg | 53mg |
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| Calcium | 49mg | 69mg |
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| Potassium | 291mg | 389mg |
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| Iron | 2.89mg | 2.36mg |
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| Sugar | 4.8g | 0.37g |
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| Fiber | 7.6g | 10.5g |
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| Copper | 0.352mg | 0.21mg |
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| Zinc | 1.53mg | 1.03mg |
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| Starch | 15.4g |
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| Phosphorus | 168mg | 144mg |
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| Sodium | 7mg | 0mg |
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| Vitamin A | 27IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.35mg | 0.01mg |
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| Manganese | 1.03mg | 0.527mg |
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| Selenium | 3.7µg | 2.9µg |
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| Vitamin B1 | 0.116mg | 0.237mg |
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| Vitamin B2 | 0.063mg | 0.066mg |
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| Vitamin B3 | 0.526mg | 0.649mg |
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| Vitamin B5 | 0.286mg | 0.266mg |
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| Vitamin B6 | 0.139mg | 0.138mg |
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| Vitamin K | 4µg | 0.6µg |
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| Folate | 172µg | 140µg |
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| Choline | 42.8mg | 44.7mg |
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| Saturated Fat | 0.269g | 0.098g |
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| Monounsaturated Fat | 0.583g | 0.142g |
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| Polyunsaturated fat | 1.156g | 0.49g |
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| Tryptophan | 0.085mg | 0.1mg |
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| Threonine | 0.329mg | 0.289mg |
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| Isoleucine | 0.38mg | 0.387mg |
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| Leucine | 0.631mg | 0.7mg |
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| Lysine | 0.593mg | 0.52mg |
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| Methionine | 0.116mg | 0.111mg |
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| Phenylalanine | 0.475mg | 0.471mg |
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| Valine | 0.372mg | 0.504mg |
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| Histidine | 0.244mg | 0.206mg |
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| Omega-3 - ALA | 0.177g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
57%
43%
Comparison summary
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Navy beans is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Chickpeas is lower in glycemic index (difference - 3)
Which food is cheaper?
Chickpeas is cheaper (difference - $0.3)
Which food is richer in minerals?
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.