Chickpeas vs. White beans — In-Depth Nutrition Comparison
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What are the differences between chickpeas and white beans?
- Chickpeas are higher in folate, manganese, phosphorus, copper, and fiber, yet white beans is higher in iron and potassium.
- Chickpeas' daily need coverage for folate is 23% more.
- Chickpeas have 2 times more manganese than white beans. While chickpeas have 1.03mg of manganese, white beans has only 0.636mg.
We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt types in this article.
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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.
| Contains more CopperCopper | +22.6% |
| Contains more PhosphorusPhosphorus | +48.7% |
| Contains more ManganeseManganese | +61.9% |
| Contains more SeleniumSelenium | +184.6% |
| Contains more MagnesiumMagnesium | +31.3% |
| Contains more CalciumCalcium | +83.7% |
| Contains more PotassiumPotassium | +92.8% |
| Contains more IronIron | +28% |
| Contains less SodiumSodium | -14.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +37% |
| Contains more Vitamin B3Vitamin B3 | +275.7% |
| Contains more Vitamin B5Vitamin B5 | +24.9% |
| Contains more Vitamin B6Vitamin B6 | +49.5% |
| Contains more Vitamin KVitamin K | +14.3% |
| Contains more FolateFolate | +112.3% |
| Contains more CholineCholine | +21.9% |
| Contains more Vitamin EVitamin E | +168.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.86 g
Fats:
2.59 g
Carbs:
27.42 g
Water:
60.21 g
Other:
0.92 g
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
| Contains more FatsFats | +640% |
| Contains more OtherOther | +90.2% |
~equal in
Protein
~9.73g
~equal in
Carbs
~25.09g
~equal in
Water
~63.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.269 g
Monounsaturated fat:
Mono. Fat
0.583 g
Polyunsaturated fat:
Poly. Fat
1.156 g
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
| Contains more Mono. FatMonounsaturated fat | +1780.6% |
| Contains more Poly. FatPolyunsaturated fat | +660.5% |
| Contains less Sat. FatSaturated fat | -66.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 172µg | 81µg | 23% |
| Manganese | 1.03mg | 0.636mg | 17% |
| Iron | 2.89mg | 3.7mg | 10% |
| Potassium | 291mg | 561mg | 8% |
| Phosphorus | 168mg | 113mg | 8% |
| Polyunsaturated fat | 1.156g | 0.152g | 7% |
| Copper | 0.352mg | 0.287mg | 7% |
| Fiber | 7.6g | 6.3g | 5% |
| Magnesium | 48mg | 63mg | 4% |
| Calcium | 49mg | 90mg | 4% |
| Selenium | 3.7µg | 1.3µg | 4% |
| Vitamin B6 | 0.139mg | 0.093mg | 4% |
| Vitamin E | 0.35mg | 0.94mg | 4% |
| Fats | 2.59g | 0.35g | 3% |
| Vitamin B3 | 0.526mg | 0.14mg | 2% |
| Protein | 8.86g | 9.73g | 2% |
| Choline | 42.8mg | 35.1mg | 1% |
| Vitamin B5 | 0.286mg | 0.229mg | 1% |
| Vitamin B2 | 0.063mg | 0.046mg | 1% |
| Calories | 164kcal | 139kcal | 1% |
| Monounsaturated fat | 0.583g | 0.031g | 1% |
| Zinc | 1.53mg | 1.38mg | 1% |
| Carbs | 27.42g | 25.09g | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Saturated fat | 0.269g | 0.091g | 1% |
| Net carbs | 19.82g | 18.79g | N/A |
| Sugar | 4.8g | 0.34g | N/A |
| Sodium | 7mg | 6mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B1 | 0.116mg | 0.118mg | 0% |
| Vitamin K | 4µg | 3.5µg | 0% |
| Tryptophan | 0.085mg | 0.115mg | 0% |
| Threonine | 0.329mg | 0.409mg | 0% |
| Isoleucine | 0.38mg | 0.429mg | 0% |
| Leucine | 0.631mg | 0.776mg | 0% |
| Lysine | 0.593mg | 0.668mg | 0% |
| Methionine | 0.116mg | 0.146mg | 0% |
| Phenylalanine | 0.475mg | 0.526mg | 0% |
| Valine | 0.372mg | 0.509mg | 0% |
| Histidine | 0.244mg | 0.271mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
57%
53%
Comparison summary
Which food is lower in Sugar?
White beans is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
White beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 0.178g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 36)
Which food is cheaper?
White beans is cheaper (difference - $1)
Which food is richer in vitamins?
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.