Chickpeas vs. Soybean — Health Impact and Nutrition Comparison

Protein

Soybeans are richer in protein. They have 18.21g of protein per 100g, while chickpea has only 8.86g of protein per 100g.

Fats

Soybeans win this round again. They contain 8.97g of fats per 100g, whereas chickpeas have 3g of fat fats. 

Soybeans are high in both mono- and polyunsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Chickpeas

1

Saturated Fat: Sat. Fat 0.269 g

Monounsaturated Fat: Mono. Fat 0.583 g

Polyunsaturated fat: Poly. Fat 1.156 g

Soybean

2

Saturated Fat: Sat. Fat 1.297 g

Monounsaturated Fat: Mono. Fat 1.981 g

Polyunsaturated fat: Poly. Fat 5.064 g

Contains less Sat. FatSaturated Fat

-79.3%

Contains more Mono. FatMonounsaturated Fat	+239.8%
Contains more Poly. FatPolyunsaturated fat	+338.1%

Carbs and Fiber

Chickpeas have more fiber and carbs than soybeans.

The amount of carbs in chickpeas is 3 times more than that of soybeans.

Chickpeas have 27.42g of carbs, while soybeans contain only 8.36g of it.

Minerals

Soybean is richer in minerals than chickpeas. It has more magnesium, iron, calcium, magnesium, and potassium than a chickpea. Moreover, soybean has a lower sodium level than chickpea.

On the other hand, chickpea is higher zinc and manganese.

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

2

Soybean

8

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%

Vitamins

Chickpeas are excellent sources of Vitamin A and Folate. 

On the other hand, soybeans have more Vitamin K than chickpeas.

Both contain equal levels of Vitamin E.

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

4

Soybean

6

Contains more Vitamin AVitamin A	+200%
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%
Contains more CholineCholine	+11%

~equal in Vitamin E ~0.35mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Calories

Overall, soybeans have more calories than chickpeas. It has 172 calories per 100 g, while chickpea has 164 calories per 100 g.

Glycemic Index

Soybean is lower in the glycemic index than chickpea. 

Soybean has a GI equal to 14, whereas the GI of chickpeas is equal to 36. Both are considered low glycemic index food (1).

Acidity

On average, soybean has a pH equal to 2.6 (acidic), whereas chickpea has a pH equal to 3.6 (acidic), meaning both may have a higher risk for reflux symptoms.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Soybeans and chickpeas are rich in nutrients and offer cardiovascular benefits. However, their nutritional profiles and mechanisms of action differ slightly. 

Soybean isoflavones, particularly genistein and daidzein, have been linked to various cardiovascular benefits. They can help lower LDL (“bad” cholesterol) levels, decrease inflammation, improve the function of the inner lining of blood vessels (endothelial function), and reduce the risk of blood clots (2, 3, 4). 

The soluble fiber found in chickpeas and soybeans can help lower LDL cholesterol levels by binding to cholesterol in the digestive tract and promoting its excretion (2, 5). 

Chickpeas also contain antioxidants like flavonoids and polyphenols, which help to reduce inflammation and oxidative stress within the cardiovascular system. Additionally, the magnesium and potassium content of chickpeas supports healthy blood pressure regulation. 

In summary, incorporating both legumes into a balanced diet can support a healthy cardiovascular system and reduce cardiovascular risk.

Diabetes

Soybean has compounds that can be highly beneficial for people with diabetes. According to the study, soybean is rich in bioactive compounds known as isoflavones. These compounds are associated with lowering the risk of diabetes and heart disease. It may help improve blood sugar tolerance by improving insulin sensitivity (6).

On the other hand, Chickpeas contain reasonable amounts of protein and fiber, which may help prevent blood sugar levels from rising after eating, an essential factor in diabetes management (7).

Weight Loss

Overall, legumes are rich in fiber and protein, compounds that have lowering effects on appetite.

According to one study, people who consumed chickpeas daily were half less likely to be obese. Also, they had a lower body mass index (8).

Soybeans, in turn, contain isoflavones and soy fiber, which may reduce body weight and fat by lowering triglycerides and cholesterol. However, more human studies are needed (9).

Cancer

The high amounts of protein and antioxidants in soybean can work great against cancer and prevent the growth of cancer cells in the body. According to the study, soybean may help breast cancer patients to recuperate well. Also, this legume is an excellent source of dietary fiber, which may help lower the risk of colon cancer (10).

Eating chickpeas can promote the production of butyrate, which can potentially reduce inflammation in the colon cells and reduce the risk of colon cancer. Chickpeas, besides butyrate, have other compounds, such as lycopene and saponins, which can play an against-cancer role in the body (11).

Digestion Benefits

Both soybean and chickpea contain soluble fiber, which helps increase the number of healthy bacteria in your gut and slow down the growth of unhealthy bacteria.

Soluble fiber also can help reduce the risk of some digestive conditions, such as irritable bowel syndrome and colon cancer (12).

Research suggests 104 grams daily intake of chickpeas may improve bowel function and stool consistency (13).

Bone Health

Legumes contain calcium, magnesium, fiber, and other nutrients that benefit bone health management. Some research suggests that daily intakes of 40–110 mg of soy isoflavones can improve markers of bone health in menopausal women. Nevertheless, more research is needed (14).

Pregnancy

Soybeans may be possibly unsafe if used in large amounts when pregnant. Higher doses during pregnancy can harm the development of the baby. Besides, soy milk can be unsafe when used as an alternative to cow's milk in children who are allergic to cow's milk (15).

Allergy

Chickpeas can cause an IgE-mediated hypersensitivity reaction that ranges from rhinitis to anaphylaxis. The symptoms commonly include redness, rashes, hives, and inflammation.

Allergy to soybeans is a common food allergy. Symptoms commonly include hives or itching in and around the mouth (16).

High in FODMAPs

Chickpeas (not canned) are high in FODMAPs, types of carbs poorly absorbed by the small intestine, leading to increased intestinal water volume and gas production. 

In some people, chickpeas may cause gastrointestinal symptoms such as bloating, flatulence, cramps, and diarrhea (17) (18).