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  6. Chickpeas vs. Lupin Bean

Chickpeas vs. Lupin Bean — In-Depth Nutrition Comparison

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The main differences between chickpeas and lupin Bean

  • Chickpeas are richer than lupin Bean in folate, iron, fiber, manganese, copper, vitamin B6, and phosphorus.
  • Daily need coverage for folate for chickpeas is 28% higher.
  • Chickpeas contain 15 times more vitamin B6 than lupin Bean. Chickpeas contain 0.139mg of vitamin B6, while lupin Bean contains 0.009mg.

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

Infographic

Chickpeas vs Lupin 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" 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more PotassiumPotassium +18.8%
Contains more IronIron +140.8%
Contains more CopperCopper +52.4%
Contains more PhosphorusPhosphorus +31.3%
Contains more ManganeseManganese +52.4%
Contains more SeleniumSelenium +42.3%
Contains more MagnesiumMagnesium +12.5%
Contains less SodiumSodium -42.9%
~equal in Calcium ~51mg
~equal in Zinc ~1.38mg

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +18.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +18.9%
Contains more Vitamin B5Vitamin B5 +52.1%
Contains more Vitamin B6Vitamin B6 +1444.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +191.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +15.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Lupin Bean DV% diff.
Folate 172µg 59µg 28%
Iron 2.89mg 1.2mg 21%
Fiber 7.6g 2.8g 19%
Manganese 1.03mg 0.676mg 15%
Protein 8.86g 15.57g 13%
Copper 0.352mg 0.231mg 13%
Vitamin B6 0.139mg 0.009mg 10%
Choline 42.8mg 8%
Carbs 27.42g 9.88g 6%
Phosphorus 168mg 128mg 6%
Polyunsaturated fat 1.156g 0.73g 3%
Vitamin K 4µg 3%
Calories 164kcal 119kcal 2%
Vitamin E 0.35mg 2%
Vitamin B5 0.286mg 0.188mg 2%
Selenium 3.7µg 2.6µg 2%
Vitamin B1 0.116mg 0.134mg 2%
Fats 2.59g 2.92g 1%
Zinc 1.53mg 1.38mg 1%
Vitamin B2 0.063mg 0.053mg 1%
Potassium 291mg 245mg 1%
Magnesium 48mg 54mg 1%
Monounsaturated fat 0.583g 1.18g 1%
Vitamin C 1.3mg 1.1mg 0%
Net carbs 19.82g 7.08g N/A
Calcium 49mg 51mg 0%
Sugar 4.8g N/A
Sodium 7mg 4mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B3 0.526mg 0.495mg 0%
Saturated fat 0.269g 0.346g 0%
Tryptophan 0.085mg 0.125mg 0%
Threonine 0.329mg 0.573mg 0%
Isoleucine 0.38mg 0.695mg 0%
Leucine 0.631mg 1.181mg 0%
Lysine 0.593mg 0.832mg 0%
Methionine 0.116mg 0.11mg 0%
Phenylalanine 0.475mg 0.618mg 0%
Valine 0.372mg 0.65mg 0%
Histidine 0.244mg 0.443mg 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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +177.5%
Contains more OtherOther +67.3%
Contains more ProteinProtein +75.7%
Contains more FatsFats +12.7%
Contains more WaterWater +18.1%

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -22.3%
Contains more Poly. FatPolyunsaturated fat +58.4%
Contains more Mono. FatMonounsaturated fat +102.4%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.