Chickpea vs Soybean raw - Health impact and Nutrition Comparison

Summary

Soybeans are richer in minerals and vitamins than chickpeas. It contains four times more Vitamin B2 and Vitamin K, also three times more calcium than a chickpea. On the other hand, chickpea contains more Vitamin A, Vitamin B5, fiber, and carbs than soybean

Introduction

Soybean and chickpea are two of the most used and healthiest legumes. But which one to choose if the question concerns nutrition and health impact? In this article, we will compare soybean and chickpea nutritional aspects. Soybean has an undesirable taste. Usually, it is bitter, astringent, and rough. Chickpea has a nutty flavor and creamy taste.

Varieties

The soybean is an erect branching plant that belongs to the Glycine family. Soybean originates in Northern China. The plant can reach more than 2 meters in height, and seeds can be yellow, green, brown, and black. There are different soybean types of which the most common types are Agate Soybean, Aoyu Soybean, and Butterbean Soybean. Chickpea belongs to the Fabaceae family and is considered one of the earliest cultivated legumes in the Middle East. The most common types are Desi Chickpea and Amethyst Chickpea.

Uses

Soybean is used mainly in making soy oil and for the animal feed industry. In culinary, soybean is used to make a sauce, soy milk, tofu, soy flour, etc. Overall, chickpeas are the most used ingredients in soups and salads in southern Europe and Latin America. The most known dishes are falafel, rancho, cecina, etc.

Nutrition

Soybean and chickpea are filled with essential nutrients. At the bottom of this page, you can find a nutrition infographic, which will help you understand the differences in the nutrition of these legumes.

Micronutrients

Soybean is richer in protein, fats and contains fewer sugars. On the other hand, chickpea contains more fiber and carbs than soybean. Both legumes contain no cholesterol.

Minerals

Soybean is richer in minerals than chickpeas. It has two times more magnesium and iron and three times more calcium than a chickpea. The amounts of zinc, phosphorus, potassium, and copper are also higher in this legume. Moreover, soybean has a lower sodium level than chickpea.

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

Chickpea

0

:

8

Soybean raw

Contains more Calcium +386%

Contains more Iron +264.3%

Contains more Magnesium +254.4%

Contains more Phosphorus +179.4%

Contains more Potassium +150.3%

Contains less Sodium -91.7%

Contains more Zinc +77.2%

Contains more Copper +152.7%

Chickpea

Soybean raw

Contains more Calcium +386%

Contains more Iron +264.3%

Contains more Magnesium +254.4%

Contains more Phosphorus +179.4%

Contains more Potassium +150.3%

Contains less Sodium -91.7%

Contains more Zinc +77.2%

Contains more Copper +152.7%

Vitamins

Soybean and chickpea are packed with different vitamins in different amounts. Soybean is an excellent source of Vitamin C and Vitamin B1. Also, the amounts of Vitamin B2 and Vitamin K are four times higher in soybean. On the other hand, chickpea has more Vitamin A, Vitamin B5, Folate, and Vitamin B6 than soybean. Both contain equal levels of Vitamin E and Vitamin B3 and have no Vitamin B12 and Vitamin D.

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

Chickpea

4

:

6

Soybean raw

Contains more Vitamin A +204.5%

Contains more Vitamin B5 +100.3%

Contains more Vitamin B6 +41.9%

Contains more Folate +48.5%

Contains more Vitamin C +50%

Contains more Vitamin B1 +83.2%

Contains more Vitamin B2 +310.4%

Contains more Vitamin K +422.2%

Equal in Vitamin E - 0.85

Equal in Vitamin B3 - 1.623

Chickpea

Soybean raw

Contains more Vitamin A +204.5%

Contains more Vitamin B5 +100.3%

Contains more Vitamin B6 +41.9%

Contains more Folate +48.5%

Contains more Vitamin C +50%

Contains more Vitamin B1 +83.2%

Contains more Vitamin B2 +310.4%

Contains more Vitamin K +422.2%

Equal in Vitamin E - 0.85

Equal in Vitamin B3 - 1.623

Calories

Overall, soybeans have more calories than chickpeas. It has 446 calories per 100 g, while chickpea has 378 calories per 100 g.

Glycemic Index

Soybean is lower in the glycemic index than chickpea. It has a GI equal to 14, whereas a GI of chickpea is equal to 36. Both are considered low glycemic index food [1].

Acidity

On average, soybean has a pH equal to 4.7 (alkaline), whereas chickpea has a pH equal to 1.5 (acidic), which means that chickpeas may have a higher risk for reflux symptoms.

Health Benefits

Cholesterol level

Based on the 38 studies, soy intake of 47 grams per day was linked to a 9.3% decrease in total cholesterol and a 13% decrease in LDL cholesterol. Moreover, soybean is an excellent source of fiber that has cholesterol-lowering effects [2]. On the other hand, chickpea contains soluble fiber, which may help to reduce triglyceride and LDL cholesterol levels and lower the risk of heart diseases [3].

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 diseases. It may help to improve tolerance for blood sugar by improving insulin sensitivity [4].

On the other hand, Chickpeas contain reasonable amounts of protein and fiber, which may help prevent blood sugar levels from rising after eating, which is an essential factor in diabetes management [5].

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 [6].

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 [7].

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 [8].

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 [9].

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 [10].

Research suggests, 104 grams daily intake of chickpea may improve bowel function, including softer stool consistency [11].

Bone Health

Legumes contain calcium, magnesium, fiber, and other nutrients, which have beneficial 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 [12].

Side Effect

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 [13].

Allergy

Chickpea 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 [14].

References

1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
2. https://pubmed.ncbi.nlm.nih.gov/7596371/
3. https://pubmed.ncbi.nlm.nih.gov/17191025/
4. https://www.sciencedirect.com/science/article/abs/pii/S0271531709002450
5. https://pubmed.ncbi.nlm.nih.gov/22916806/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1838825/
8. https://academic.oup.com/jn/article-abstract/125/suppl_3/733S/4774194
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2928447/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
11. https://pubmed.ncbi.nlm.nih.gov/19945492/
12. https://pubmed.ncbi.nlm.nih.gov/27465911/
13. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1549-8719.2011.00088.x
14. https://link.springer.com/article/10.1007%2Fs12016-012-8310-6