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Chickpeas vs. Lupin Bean — In-Depth Nutrition Comparison

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The main differences between Chickpeas and Lupin Bean

  • Chickpeas is richer than Lupin Bean in Folate, Iron, Fiber, Manganese, Copper, Vitamin B6, and Phosphorus.
  • Daily need coverage for Folate from Chickpeas is 28% higher.
  • Chickpeas contains 15 times more Vitamin B6 than Lupin Bean. Chickpeas contains 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
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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 Iron +140.8%
Contains more Phosphorus +31.3%
Contains more Potassium +18.8%
Contains more Zinc +10.9%
Contains more Copper +52.4%
Contains more Manganese +52.4%
Contains more Selenium +42.3%
Contains more Magnesium +12.5%
Contains less Sodium -42.9%
Equal in Calcium - 51
Equal in Zinc - 1.38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +140.8%
Contains more Phosphorus +31.3%
Contains more Potassium +18.8%
Contains more Zinc +10.9%
Contains more Copper +52.4%
Contains more Manganese +52.4%
Contains more Selenium +42.3%
Contains more Magnesium +12.5%
Contains less Sodium -42.9%
Equal in Calcium - 51
Equal in Zinc - 1.38

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 A +285.7%
Contains more Vitamin C +18.2%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B6 +1444.4%
Contains more Folate +191.5%
Contains more Vitamin B1 +15.5%
Equal in Vitamin B3 - 0.495
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%
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% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +285.7%
Contains more Vitamin C +18.2%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B6 +1444.4%
Contains more Folate +191.5%
Contains more Vitamin B1 +15.5%
Equal in Vitamin B3 - 0.495

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +177.5%
Contains more Other +67.3%
Contains more Protein +75.7%
Contains more Fats +12.7%
Contains more Water +18.1%
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 Carbs +177.5%
Contains more Other +67.3%
Contains more Protein +75.7%
Contains more Fats +12.7%
Contains more Water +18.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -22.3%
Contains more Polyunsaturated fat +58.4%
Contains more Monounsaturated Fat +102.4%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains less Saturated Fat -22.3%
Contains more Polyunsaturated fat +58.4%
Contains more Monounsaturated Fat +102.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Lupin Bean Opinion
Net carbs 19.82g 7.08g Chickpeas
Protein 8.86g 15.57g Lupin Bean
Fats 2.59g 2.92g Lupin Bean
Carbs 27.42g 9.88g Chickpeas
Calories 164kcal 119kcal Chickpeas
Sugar 4.8g Lupin Bean
Fiber 7.6g 2.8g Chickpeas
Calcium 49mg 51mg Lupin Bean
Iron 2.89mg 1.2mg Chickpeas
Magnesium 48mg 54mg Lupin Bean
Phosphorus 168mg 128mg Chickpeas
Potassium 291mg 245mg Chickpeas
Sodium 7mg 4mg Lupin Bean
Zinc 1.53mg 1.38mg Chickpeas
Copper 0.352mg 0.231mg Chickpeas
Manganese 1.03mg 0.676mg Chickpeas
Selenium 3.7µg 2.6µg Chickpeas
Vitamin A 27IU 7IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 1.3mg 1.1mg Chickpeas
Vitamin B1 0.116mg 0.134mg Lupin Bean
Vitamin B2 0.063mg 0.053mg Chickpeas
Vitamin B3 0.526mg 0.495mg Chickpeas
Vitamin B5 0.286mg 0.188mg Chickpeas
Vitamin B6 0.139mg 0.009mg Chickpeas
Folate 172µg 59µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg 0.125mg Lupin Bean
Threonine 0.329mg 0.573mg Lupin Bean
Isoleucine 0.38mg 0.695mg Lupin Bean
Leucine 0.631mg 1.181mg Lupin Bean
Lysine 0.593mg 0.832mg Lupin Bean
Methionine 0.116mg 0.11mg Chickpeas
Phenylalanine 0.475mg 0.618mg Lupin Bean
Valine 0.372mg 0.65mg Lupin Bean
Histidine 0.244mg 0.443mg Lupin Bean
Saturated Fat 0.269g 0.346g Chickpeas
Monounsaturated Fat 0.583g 1.18g Lupin Bean
Polyunsaturated fat 1.156g 0.73g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Lupin Bean
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
10%
Lupin Bean
Minerals Daily Need Coverage Score
57%
Chickpeas
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 36)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1.3)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.