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  6. Chickpeas vs. White beans

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.

Infographic

Chickpeas vs White beans infographic
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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.
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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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%
~equal in Zinc ~1.38mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.118mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas White beans 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%

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
10% 25% 63% 2%
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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
33% 11% 55%
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%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.