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  6. Chickpeas vs. Soybean raw

Chickpeas vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on the differences between chickpeas and soybean raw

  • Soybean raw is higher than chickpeas in iron, copper, phosphorus, manganese, vitamin B1, vitamin B2, magnesium, folate, potassium, and vitamin K.
  • Soybean raw covers your daily iron needs 160% more than chickpeas.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Soybeans, mature seeds, raw.

Infographic

Chickpeas vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +483.3%
Contains more CalciumCalcium +465.3%
Contains more PotassiumPotassium +517.5%
Contains more IronIron +443.3%
Contains more CopperCopper +371%
Contains more ZincZinc +219.6%
Contains more PhosphorusPhosphorus +319%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +144.4%
Contains more SeleniumSelenium +381.1%

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% 0.33% 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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +361.5%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +653.4%
Contains more Vitamin B2Vitamin B2 +1281%
Contains more Vitamin B3Vitamin B3 +208.6%
Contains more Vitamin B5Vitamin B5 +177.3%
Contains more Vitamin B6Vitamin B6 +171.2%
Contains more Vitamin KVitamin K +1075%
Contains more FolateFolate +118%
Contains more CholineCholine +170.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Soybean raw DV% diff.
Iron 2.89mg 15.7mg 160%
Copper 0.352mg 1.658mg 145%
Phosphorus 168mg 704mg 77%
Polyunsaturated fat 1.156g 11.255g 67%
Manganese 1.03mg 2.517mg 65%
Vitamin B1 0.116mg 0.874mg 63%
Vitamin B2 0.063mg 0.87mg 62%
Protein 8.86g 36.49g 55%
Magnesium 48mg 280mg 55%
Folate 172µg 375µg 51%
Potassium 291mg 1797mg 44%
Vitamin K 4µg 47µg 36%
Zinc 1.53mg 4.89mg 31%
Fats 2.59g 19.94g 27%
Selenium 3.7µg 17.8µg 26%
Calcium 49mg 277mg 23%
Vitamin B6 0.139mg 0.377mg 18%
Calories 164kcal 446kcal 14%
Choline 42.8mg 115.9mg 13%
Saturated fat 0.269g 2.884g 12%
Monounsaturated fat 0.583g 4.404g 10%
Vitamin B5 0.286mg 0.793mg 10%
Fiber 7.6g 9.3g 7%
Vitamin B3 0.526mg 1.623mg 7%
Vitamin C 1.3mg 6mg 5%
Vitamin E 0.35mg 0.85mg 3%
Carbs 27.42g 30.16g 1%
Net carbs 19.82g 20.86g N/A
Sugar 4.8g 7.33g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.085mg 0.591mg 0%
Threonine 0.329mg 1.766mg 0%
Isoleucine 0.38mg 1.971mg 0%
Leucine 0.631mg 3.309mg 0%
Lysine 0.593mg 2.706mg 0%
Methionine 0.116mg 0.547mg 0%
Phenylalanine 0.475mg 2.122mg 0%
Valine 0.372mg 2.029mg 0%
Histidine 0.244mg 1.097mg 0%

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +605%
Contains more ProteinProtein +311.9%
Contains more FatsFats +669.9%
Contains more OtherOther +429.3%
~equal in Carbs ~30.16g

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +655.4%
Contains more Poly. FatPolyunsaturated fat +873.6%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.