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  6. Chickpeas vs. Winged bean

Chickpeas vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between chickpeas and winged bean?

  • Chickpeas are 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 have 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.
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +63.3%
Contains more IronIron +44.5%
Contains more PhosphorusPhosphorus +273.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +93.6%
Contains more SeleniumSelenium +428.6%
Contains more PotassiumPotassium +101.4%
Contains more CopperCopper +293.8%
~equal in Zinc ~1.39mg

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +146.6%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +805.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +226.7%
Contains more Vitamin B2Vitamin B2 +136.5%
Contains more Vitamin B3Vitamin B3 +211.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Winged bean DV% diff.
Copper 0.352mg 1.386mg 115%
Folate 172µg 19µg 38%
Fiber 7.6g 30%
Manganese 1.03mg 0.532mg 22%
Vitamin B1 0.116mg 0.379mg 22%
Phosphorus 168mg 45mg 18%
Iron 2.89mg 2mg 11%
Potassium 291mg 586mg 9%
Choline 42.8mg 8%
Polyunsaturated fat 1.156g 0.174g 7%
Vitamin B2 0.063mg 0.149mg 7%
Vitamin B3 0.526mg 1.64mg 7%
Magnesium 48mg 24mg 6%
Vitamin B6 0.139mg 0.075mg 5%
Selenium 3.7µg 0.7µg 5%
Protein 8.86g 11.6g 5%
Vitamin B5 0.286mg 0.116mg 3%
Fats 2.59g 0.9g 3%
Vitamin K 4µg 3%
Calcium 49mg 30mg 2%
Vitamin E 0.35mg 2%
Monounsaturated fat 0.583g 0.234g 1%
Calories 164kcal 148kcal 1%
Sodium 7mg 35mg 1%
Zinc 1.53mg 1.39mg 1%
Vitamin C 1.3mg 0mg 1%
Carbs 27.42g 28.1g 0%
Net carbs 19.82g 28.1g N/A
Sugar 4.8g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.269g 0.222g 0%
Tryptophan 0.085mg 0.252mg 0%
Threonine 0.329mg 0.451mg 0%
Isoleucine 0.38mg 0.425mg 0%
Leucine 0.631mg 0.64mg 0%
Lysine 0.593mg 0.592mg 0%
Methionine 0.116mg 0.143mg 0%
Phenylalanine 0.475mg 0.451mg 0%
Valine 0.372mg 0.599mg 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
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 FatsFats +187.8%
Contains more ProteinProtein +30.9%
Contains more OtherOther +117.4%
~equal in Carbs ~28.1g
~equal in Water ~57.4g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +149.1%
Contains more Poly. FatPolyunsaturated fat +564.4%
Contains less Sat. FatSaturated fat -17.5%

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.