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  6. Chickpeas vs. Winged beans

Chickpeas vs. Winged beans — In-Depth Nutrition Comparison

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Summary of differences between chickpeas and winged beans

  • Chickpeas have more folate and vitamin B6; however, winged beans is higher in copper, iron, vitamin B1, calcium, manganese, vitamin B2, and monounsaturated fat.
  • Winged beans covers your daily need for copper, 47% more than chickpeas.
  • Chickpeas have 17 times more folate than winged beans. While chickpeas have 172µg of folate, winged beans has only 10µg.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Chickpeas vs Winged 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.
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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains less SodiumSodium -46.2%
Contains more SeleniumSelenium +27.6%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +189.8%
Contains more IronIron +49.8%
Contains more CopperCopper +119.6%
Contains more ManganeseManganese +16.4%
~equal in Potassium ~280mg
~equal in Zinc ~1.44mg
~equal in Phosphorus ~153mg

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% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +83.3%
Contains more Vitamin B6Vitamin B6 +195.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1620%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +154.3%
Contains more Vitamin B2Vitamin B2 +104.8%
Contains more Vitamin B3Vitamin B3 +57.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Winged beans DV% diff.
Copper 0.352mg 0.773mg 47%
Folate 172µg 10µg 41%
Fiber 7.6g 30%
Iron 2.89mg 4.33mg 18%
Vitamin B1 0.116mg 0.295mg 15%
Calcium 49mg 142mg 9%
Choline 42.8mg 8%
Vitamin B6 0.139mg 0.047mg 7%
Manganese 1.03mg 1.199mg 7%
Vitamin B2 0.063mg 0.129mg 5%
Fats 2.59g 5.84g 5%
Carbs 27.42g 14.94g 4%
Monounsaturated fat 0.583g 2.153g 4%
Protein 8.86g 10.62g 4%
Saturated fat 0.269g 0.825g 3%
Polyunsaturated fat 1.156g 1.551g 3%
Vitamin K 4µg 3%
Vitamin B5 0.286mg 0.156mg 3%
Phosphorus 168mg 153mg 2%
Vitamin E 0.35mg 2%
Vitamin B3 0.526mg 0.83mg 2%
Calories 164kcal 147kcal 1%
Selenium 3.7µg 2.9µg 1%
Zinc 1.53mg 1.44mg 1%
Magnesium 48mg 54mg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 19.82g 14.94g N/A
Potassium 291mg 280mg 0%
Sugar 4.8g N/A
Sodium 7mg 13mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.085mg 0.233mg 0%
Threonine 0.329mg 0.36mg 0%
Isoleucine 0.38mg 0.448mg 0%
Leucine 0.631mg 0.762mg 0%
Lysine 0.593mg 0.652mg 0%
Methionine 0.116mg 0.109mg 0%
Phenylalanine 0.475mg 0.436mg 0%
Valine 0.372mg 0.467mg 0%
Histidine 0.244mg 0.241mg 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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more CarbsCarbs +83.5%
Contains more ProteinProtein +19.9%
Contains more FatsFats +125.5%
Contains more WaterWater +11.6%
Contains more OtherOther +53.3%

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
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +269.3%
Contains more Poly. FatPolyunsaturated fat +34.2%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.