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Chickpea vs Refried beans - In-Depth Nutrition Comparison

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How are Chickpea and Refried beans different?

  • Chickpea has more Manganese, Folate, Copper, Iron, Fiber, Vitamin B1, Vitamin B6, Vitamin B5, Phosphorus, and Zinc than Refried beans.
  • Daily need coverage for Manganese from Chickpea is 914% higher.
  • Chickpea contains 51 times more Folate than Refried beans. While Chickpea contains 557µg of Folate, Refried beans contain only 11µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Chickpea vs Refried 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +96.6%
Contains more Iron +199.3%
Contains more Magnesium +125.7%
Contains more Phosphorus +173.9%
Contains more Potassium +125.1%
Contains less Sodium -93.5%
Contains more Zinc +375.9%
Contains more Copper +408.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Calcium +96.6%
Contains more Iron +199.3%
Contains more Magnesium +125.7%
Contains more Phosphorus +173.9%
Contains more Potassium +125.1%
Contains less Sodium -93.5%
Contains more Zinc +375.9%
Contains more Copper +408.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +527.6%
Contains more Vitamin B2 +168.4%
Contains more Vitamin B3 +319.9%
Contains more Vitamin B5 +740.2%
Contains more Vitamin B6 +419.4%
Contains more Folate +4963.6%
Contains more Vitamin K +328.6%
Contains more Vitamin C +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +527.6%
Contains more Vitamin B2 +168.4%
Contains more Vitamin B3 +319.9%
Contains more Vitamin B5 +740.2%
Contains more Vitamin B6 +419.4%
Contains more Folate +4963.6%
Contains more Vitamin K +328.6%
Contains more Vitamin C +50%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea Refried beans
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea Refried beans Opinion
Net carbs 50.75g 9.85g Chickpea
Protein 20.47g 4.98g Chickpea
Fats 6.04g 2.01g Chickpea
Carbs 62.95g 13.55g Chickpea
Calories 378kcal 90kcal Chickpea
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar 10.7g 0.54g Refried beans
Fiber 12.2g 3.7g Chickpea
Calcium 57mg 29mg Chickpea
Iron 4.31mg 1.44mg Chickpea
Magnesium 79mg 35mg Chickpea
Phosphorus 252mg 92mg Chickpea
Potassium 718mg 319mg Chickpea
Sodium 24mg 370mg Chickpea
Zinc 2.76mg 0.58mg Chickpea
Copper 0.656mg 0.129mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg 0.09mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 6mg Refried beans
Vitamin B1 0.477mg 0.076mg Chickpea
Vitamin B2 0.212mg 0.079mg Chickpea
Vitamin B3 1.541mg 0.367mg Chickpea
Vitamin B5 1.588mg 0.189mg Chickpea
Vitamin B6 0.535mg 0.103mg Chickpea
Folate 557µg 11µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 2.1µg Chickpea
Tryptophan 0.2mg 0.065mg Chickpea
Threonine 0.766mg 0.231mg Chickpea
Isoleucine 0.882mg 0.242mg Chickpea
Leucine 1.465mg 0.438mg Chickpea
Lysine 1.377mg 0.377mg Chickpea
Methionine 0.27mg 0.083mg Chickpea
Phenylalanine 1.103mg 0.297mg Chickpea
Valine 0.865mg 0.287mg Chickpea
Histidine 0.566mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0g 0.016g Chickpea
Saturated Fat 0.603g 0.631g Chickpea
Monounsaturated Fat 1.377g 0.601g Chickpea
Polyunsaturated fat 2.731g 0.543g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
10
Refried beans
Mineral Summary Score
88
Chickpea
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
30%
Refried beans
Carbohydrates
63%
Chickpea
14%
Refried beans
Fats
28%
Chickpea
9%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 10.16g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea
Chickpea contains less Sodium (difference - 346mg)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.