Chickpeas vs. Soybean — In-Depth Nutrition Comparison

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What are the main differences between chickpeas and soybeans?

Chickpeas are richer in folate and manganese, while soybeans are higher in iron, vitamin B2, vitamin K, phosphorus, magnesium, vitamin B6, potassium, and selenium.
Chickpeas' daily need coverage for folate is 30% higher.
Chickpeas have a higher glycemic index (36) than soybeans (14).

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Soybeans, mature cooked, boiled, without salt types in this comparison.

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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.

Chickpeas

Soybean

Contains more ZincZinc	+33%
Contains more ManganeseManganese	+25%

Contains more MagnesiumMagnesium	+79.2%
Contains more CalciumCalcium	+108.2%
Contains more PotassiumPotassium	+77%
Contains more IronIron	+77.9%
Contains more CopperCopper	+15.6%
Contains more PhosphorusPhosphorus	+45.8%
Contains less SodiumSodium	-85.7%
Contains more SeleniumSelenium	+97.3%

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.

Chickpeas

Soybean

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+31.8%
Contains more Vitamin B5Vitamin B5	+59.8%
Contains more FolateFolate	+218.5%

Contains more Vitamin CVitamin C	+30.8%
Contains more Vitamin B1Vitamin B1	+33.6%
Contains more Vitamin B2Vitamin B2	+352.4%
Contains more Vitamin B6Vitamin B6	+68.3%
Contains more Vitamin KVitamin K	+380%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0.35mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	172µg	54µg	30%
Iron	2.89mg	5.14mg	28%
Polyunsaturated fat	1.156g	5.064g	26%
Protein	8.86g	18.21g	19%
Vitamin B2	0.063mg	0.285mg	17%
Vitamin K	4µg	19.2µg	13%
Phosphorus	168mg	245mg	11%
Fats	2.59g	8.97g	10%
Magnesium	48mg	86mg	9%
Manganese	1.03mg	0.824mg	9%
Potassium	291mg	515mg	7%
Selenium	3.7µg	7.3µg	7%
Vitamin B6	0.139mg	0.234mg	7%
Carbs	27.42g	8.36g	6%
Fiber	7.6g	6g	6%
Copper	0.352mg	0.407mg	6%
Calcium	49mg	102mg	5%
Saturated fat	0.269g	1.297g	5%
Zinc	1.53mg	1.15mg	3%
Vitamin B1	0.116mg	0.155mg	3%
Monounsaturated fat	0.583g	1.981g	3%
Vitamin B5	0.286mg	0.179mg	2%
Vitamin B3	0.526mg	0.399mg	1%
Choline	42.8mg	47.5mg	1%
Calories	164kcal	172kcal	0%
Protein per 100 calories	5.4g	11g	N/A
Calories per 10 g protein	185kcal	94kcal	N/A
Weight per 100 calories	61g	58g	N/A
Unsaturated / Saturated Fat ratio	6.5	5.4	N/A
Vitamin C	1.3mg	1.7mg	0%
Net carbs	19.82g	2.36g	N/A
Sugar	4.8g	3g	N/A
Sodium	7mg	1mg	0%
Vitamin A	1µg	0µg	0%
Vitamin E	0.35mg	0.35mg	0%
Tryptophan	0.085mg	0.242mg	0%
Threonine	0.329mg	0.723mg	0%
Isoleucine	0.38mg	0.807mg	0%
Leucine	0.631mg	1.355mg	0%
Lysine	0.593mg	1.108mg	0%
Methionine	0.116mg	0.224mg	0%
Phenylalanine	0.475mg	0.869mg	0%
Valine	0.372mg	0.831mg	0%
Histidine	0.244mg	0.449mg	0%