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  6. Chickpeas vs. Refried beans

Chickpeas vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between Chickpeas and Refried beans

  • Chickpeas has more Folate, Manganese, Copper, Iron, Fiber, Phosphorus, and Zinc, however, Refried beans are richer in Vitamin C.
  • Chickpeas covers your daily Folate needs 40% more than Refried beans.
  • Refried beans have 4 times less Manganese than Chickpeas. Chickpeas has 1.03mg of Manganese, while Refried beans have 0.289mg.
  • Chickpeas contains less Sodium.

Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Chickpeas vs Refried 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.
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +37.1%
Contains more CalciumCalcium +69%
Contains more IronIron +100.7%
Contains more CopperCopper +172.9%
Contains more ZincZinc +163.8%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +256.4%
Contains more SeleniumSelenium +56.8%
~equal in Potassium ~319mg

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% 1.6% 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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +288.9%
Contains more Vitamin B1Vitamin B1 +52.6%
Contains more Vitamin B3Vitamin B3 +43.3%
Contains more Vitamin B5Vitamin B5 +51.3%
Contains more Vitamin B6Vitamin B6 +35%
Contains more Vitamin KVitamin K +90.5%
Contains more FolateFolate +1463.6%
Contains more CholineCholine +101.9%
Contains more Vitamin CVitamin C +361.5%
Contains more Vitamin B2Vitamin B2 +25.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +77.9%
Contains more FatsFats +28.9%
Contains more CarbsCarbs +102.4%
Contains more WaterWater +29.1%
Contains more OtherOther +85.9%

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
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated Fat -57.4%
Contains more Poly. FatPolyunsaturated fat +112.9%
~equal in Monounsaturated Fat ~0.601g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas 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 Chickpeas Refried beans Opinion
Calories 164kcal 90kcal Chickpeas
Protein 8.86g 4.98g Chickpeas
Fats 2.59g 2.01g Chickpeas
Vitamin C 1.3mg 6mg Refried beans
Net carbs 19.82g 9.85g Chickpeas
Carbs 27.42g 13.55g Chickpeas
Magnesium 48mg 35mg Chickpeas
Calcium 49mg 29mg Chickpeas
Potassium 291mg 319mg Refried beans
Iron 2.89mg 1.44mg Chickpeas
Sugar 4.8g 0.54g Refried beans
Fiber 7.6g 3.7g Chickpeas
Copper 0.352mg 0.129mg Chickpeas
Zinc 1.53mg 0.58mg Chickpeas
Starch 7.43g Refried beans
Phosphorus 168mg 92mg Chickpeas
Sodium 7mg 370mg Chickpeas
Vitamin A 27IU 0IU Chickpeas
Vitamin A 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.09mg Chickpeas
Manganese 1.03mg 0.289mg Chickpeas
Selenium 3.7µg 5.8µg Refried beans
Vitamin B1 0.116mg 0.076mg Chickpeas
Vitamin B2 0.063mg 0.079mg Refried beans
Vitamin B3 0.526mg 0.367mg Chickpeas
Vitamin B5 0.286mg 0.189mg Chickpeas
Vitamin B6 0.139mg 0.103mg Chickpeas
Vitamin K 4µg 2.1µg Chickpeas
Folate 172µg 11µg Chickpeas
Trans Fat 0g 0.016g Chickpeas
Choline 42.8mg 21.2mg Chickpeas
Saturated Fat 0.269g 0.631g Chickpeas
Monounsaturated Fat 0.583g 0.601g Refried beans
Polyunsaturated fat 1.156g 0.543g Chickpeas
Tryptophan 0.085mg 0.065mg Chickpeas
Threonine 0.329mg 0.231mg Chickpeas
Isoleucine 0.38mg 0.242mg Chickpeas
Leucine 0.631mg 0.438mg Chickpeas
Lysine 0.593mg 0.377mg Chickpeas
Methionine 0.116mg 0.083mg Chickpeas
Phenylalanine 0.475mg 0.297mg Chickpeas
Valine 0.372mg 0.287mg Chickpeas
Histidine 0.244mg 153mg Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Refried beans
Minerals Daily Need Coverage Score
57%
Chickpeas
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 4.26g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.362g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 2)
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. 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.