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Chickpeas vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between Chickpeas and Winged bean?

  • Chickpeas is richer in Folate, Manganese, Phosphorus, Iron, and Magnesium, while Winged bean is higher in Copper, Vitamin B1, Potassium, Vitamin B3, and Vitamin B2.
  • Winged bean's daily need coverage for Copper is 115% higher.
  • Winged bean has 9 times less Folate than Chickpeas. Chickpeas has 172µg of Folate, while Winged bean has 19µg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Winged bean tuber, raw types in this comparison.

Infographic

Chickpeas vs Winged bean 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.
Contains more Calcium +63.3%
Contains more Iron +44.5%
Contains more Magnesium +100%
Contains more Phosphorus +273.3%
Contains less Sodium -80%
Contains more Zinc +10.1%
Contains more Manganese +93.6%
Contains more Selenium +428.6%
Contains more Potassium +101.4%
Contains more Copper +293.8%
Equal in Zinc - 1.39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +63.3%
Contains more Iron +44.5%
Contains more Magnesium +100%
Contains more Phosphorus +273.3%
Contains less Sodium -80%
Contains more Zinc +10.1%
Contains more Manganese +93.6%
Contains more Selenium +428.6%
Contains more Potassium +101.4%
Contains more Copper +293.8%
Equal in Zinc - 1.39

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +146.6%
Contains more Vitamin B6 +85.3%
Contains more Folate +805.3%
Contains more Vitamin B1 +226.7%
Contains more Vitamin B2 +136.5%
Contains more Vitamin B3 +211.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +146.6%
Contains more Vitamin B6 +85.3%
Contains more Folate +805.3%
Contains more Vitamin B1 +226.7%
Contains more Vitamin B2 +136.5%
Contains more Vitamin B3 +211.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +187.8%
Contains more Protein +30.9%
Contains more Other +117.4%
Equal in Carbs - 28.1
Equal in Water - 57.4
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Fats +187.8%
Contains more Protein +30.9%
Contains more Other +117.4%
Equal in Carbs - 28.1
Equal in Water - 57.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +149.1%
Contains more Polyunsaturated fat +564.4%
Contains less Saturated Fat -17.5%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +149.1%
Contains more Polyunsaturated fat +564.4%
Contains less Saturated Fat -17.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Winged bean Opinion
Net carbs 19.82g 28.1g Winged bean
Protein 8.86g 11.6g Winged bean
Fats 2.59g 0.9g Chickpeas
Carbs 27.42g 28.1g Winged bean
Calories 164kcal 148kcal Chickpeas
Sugar 4.8g Winged bean
Fiber 7.6g Chickpeas
Calcium 49mg 30mg Chickpeas
Iron 2.89mg 2mg Chickpeas
Magnesium 48mg 24mg Chickpeas
Phosphorus 168mg 45mg Chickpeas
Potassium 291mg 586mg Winged bean
Sodium 7mg 35mg Chickpeas
Zinc 1.53mg 1.39mg Chickpeas
Copper 0.352mg 1.386mg Winged bean
Manganese 1.03mg 0.532mg Chickpeas
Selenium 3.7µg 0.7µg Chickpeas
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.379mg Winged bean
Vitamin B2 0.063mg 0.149mg Winged bean
Vitamin B3 0.526mg 1.64mg Winged bean
Vitamin B5 0.286mg 0.116mg Chickpeas
Vitamin B6 0.139mg 0.075mg Chickpeas
Folate 172µg 19µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg 0.252mg Winged bean
Threonine 0.329mg 0.451mg Winged bean
Isoleucine 0.38mg 0.425mg Winged bean
Leucine 0.631mg 0.64mg Winged bean
Lysine 0.593mg 0.592mg Chickpeas
Methionine 0.116mg 0.143mg Winged bean
Phenylalanine 0.475mg 0.451mg Chickpeas
Valine 0.372mg 0.599mg Winged bean
Histidine 0.244mg 0.241mg Chickpeas
Saturated Fat 0.269g 0.222g Winged bean
Monounsaturated Fat 0.583g 0.234g Chickpeas
Polyunsaturated fat 1.156g 0.174g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
Minerals Daily Need Coverage Score
57%
Chickpeas
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.8g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 4)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.5)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 28mg)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
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)

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.