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  6. Chickpeas vs. Yardlong beans

Chickpeas vs. Yardlong beans — In-Depth Nutrition Comparison

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What are the differences between chickpeas and yardlong beans?

  • Chickpeas are higher in manganese, copper, folate, iron, phosphorus, zinc, and vitamin B6, yet yardlong beans is higher in vitamin C and vitamin A.
  • Chickpeas' daily need coverage for manganese is 36% more.
  • Chickpeas have 7 times more copper than yardlong beans. While chickpeas have 0.352mg of copper, yardlong beans has only 0.047mg.
  • The glycemic index of chickpeas is lower.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Yardlong bean, cooked, boiled, drained, without salt types in this article.

Infographic

Chickpeas vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +11.4%
Contains more IronIron +194.9%
Contains more CopperCopper +648.9%
Contains more ZincZinc +325%
Contains more PhosphorusPhosphorus +194.7%
Contains more ManganeseManganese +412.4%
Contains more SeleniumSelenium +146.7%
Contains less SodiumSodium -42.9%
~equal in Potassium ~290mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B5Vitamin B5 +460.8%
Contains more Vitamin B6Vitamin B6 +479.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +282.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1146.2%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B3Vitamin B3 +19.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Yardlong beans DV% diff.
Manganese 1.03mg 0.201mg 36%
Copper 0.352mg 0.047mg 34%
Folate 172µg 45µg 32%
Fiber 7.6g 30%
Iron 2.89mg 0.98mg 24%
Vitamin C 1.3mg 16.2mg 17%
Phosphorus 168mg 57mg 16%
Protein 8.86g 2.53g 13%
Zinc 1.53mg 0.36mg 11%
Vitamin B6 0.139mg 0.024mg 9%
Choline 42.8mg 8%
Polyunsaturated fat 1.156g 0.042g 7%
Carbs 27.42g 9.18g 6%
Calories 164kcal 47kcal 6%
Vitamin B5 0.286mg 0.051mg 5%
Selenium 3.7µg 1.5µg 4%
Fats 2.59g 0.1g 4%
Vitamin K 4µg 3%
Vitamin B2 0.063mg 0.099mg 3%
Vitamin B1 0.116mg 0.085mg 3%
Vitamin E 0.35mg 2%
Vitamin A 1µg 23µg 2%
Magnesium 48mg 42mg 1%
Vitamin B3 0.526mg 0.63mg 1%
Monounsaturated fat 0.583g 0.009g 1%
Saturated fat 0.269g 0.026g 1%
Calcium 49mg 44mg 1%
Net carbs 19.82g 9.18g N/A
Potassium 291mg 290mg 0%
Sugar 4.8g N/A
Sodium 7mg 4mg 0%
Tryptophan 0.085mg 0.029mg 0%
Threonine 0.329mg 0.094mg 0%
Isoleucine 0.38mg 0.135mg 0%
Leucine 0.631mg 0.18mg 0%
Lysine 0.593mg 0.166mg 0%
Methionine 0.116mg 0.036mg 0%
Phenylalanine 0.475mg 0.139mg 0%
Valine 0.372mg 0.146mg 0%
Histidine 0.244mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +250.2%
Contains more FatsFats +2490%
Contains more CarbsCarbs +198.7%
Contains more OtherOther +27.8%
Contains more WaterWater +45.3%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +6377.8%
Contains more Poly. FatPolyunsaturated fat +2652.4%
Contains less Sat. FatSaturated fat -90.3%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.