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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 is higher in Folate, Manganese, Phosphorus, Copper, and Fiber, yet White beans is higher in Iron, and Potassium.
  • Chickpeas's daily need coverage for Folate is 23% more.
  • Chickpeas has 2 times more Manganese than White beans. While Chickpeas has 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
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.
Chickpeas
Chickpeas
5
:
5
White beans
White beans
Contains more Phosphorus +48.7%
Contains more Zinc +10.9%
Contains more Copper +22.6%
Contains more Manganese +61.9%
Contains more Selenium +184.6%
Contains more Calcium +83.7%
Contains more Iron +28%
Contains more Magnesium +31.3%
Contains more Potassium +92.8%
Contains less Sodium -14.3%
Equal in Zinc - 1.38
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Phosphorus +48.7%
Contains more Zinc +10.9%
Contains more Copper +22.6%
Contains more Manganese +61.9%
Contains more Selenium +184.6%
Contains more Calcium +83.7%
Contains more Iron +28%
Contains more Magnesium +31.3%
Contains more Potassium +92.8%
Contains less Sodium -14.3%
Equal in Zinc - 1.38

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
Chickpeas
8
:
2
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +37%
Contains more Vitamin B3 +275.7%
Contains more Vitamin B5 +24.9%
Contains more Vitamin B6 +49.5%
Contains more Folate +112.3%
Contains more Vitamin K +14.3%
Contains more Vitamin E +168.6%
Equal in Vitamin B1 - 0.118
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +37%
Contains more Vitamin B3 +275.7%
Contains more Vitamin B5 +24.9%
Contains more Vitamin B6 +49.5%
Contains more Folate +112.3%
Contains more Vitamin K +14.3%
Contains more Vitamin E +168.6%
Equal in Vitamin B1 - 0.118

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
3
White beans
White beans
Contains more Fats +640%
Contains more Other +90.2%
Equal in Protein - 9.73
Equal in Carbs - 25.09
Equal in Water - 63.08
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
White beans
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 Fats +640%
Contains more Other +90.2%
Equal in Protein - 9.73
Equal in Carbs - 25.09
Equal in Water - 63.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +1780.6%
Contains more Polyunsaturated fat +660.5%
Contains less Saturated Fat -66.2%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +1780.6%
Contains more Polyunsaturated fat +660.5%
Contains less Saturated 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.
Chickpeas White beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chickpeas White beans Opinion
Net carbs 19.82g 18.79g Chickpeas
Protein 8.86g 9.73g White beans
Fats 2.59g 0.35g Chickpeas
Carbs 27.42g 25.09g Chickpeas
Calories 164kcal 139kcal Chickpeas
Sugar 4.8g 0.34g White beans
Fiber 7.6g 6.3g Chickpeas
Calcium 49mg 90mg White beans
Iron 2.89mg 3.7mg White beans
Magnesium 48mg 63mg White beans
Phosphorus 168mg 113mg Chickpeas
Potassium 291mg 561mg White beans
Sodium 7mg 6mg White beans
Zinc 1.53mg 1.38mg Chickpeas
Copper 0.352mg 0.287mg Chickpeas
Manganese 1.03mg 0.636mg Chickpeas
Selenium 3.7µg 1.3µg Chickpeas
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.94mg White beans
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.118mg White beans
Vitamin B2 0.063mg 0.046mg Chickpeas
Vitamin B3 0.526mg 0.14mg Chickpeas
Vitamin B5 0.286mg 0.229mg Chickpeas
Vitamin B6 0.139mg 0.093mg Chickpeas
Folate 172µg 81µg Chickpeas
Vitamin K 4µg 3.5µg Chickpeas
Tryptophan 0.085mg 0.115mg White beans
Threonine 0.329mg 0.409mg White beans
Isoleucine 0.38mg 0.429mg White beans
Leucine 0.631mg 0.776mg White beans
Lysine 0.593mg 0.668mg White beans
Methionine 0.116mg 0.146mg White beans
Phenylalanine 0.475mg 0.526mg White beans
Valine 0.372mg 0.509mg White beans
Histidine 0.244mg 0.271mg White beans
Saturated Fat 0.269g 0.091g White beans
Monounsaturated Fat 0.583g 0.031g Chickpeas
Polyunsaturated fat 1.156g 0.152g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Chickpeas
14%
White beans
Minerals Daily Need Coverage Score
57%
Chickpeas
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.178g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 36)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1)
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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.