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  6. Chickpeas vs. Yellow beans

Chickpeas vs. Yellow beans — In-Depth Nutrition Comparison

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A recap on differences between Chickpeas and Yellow beans

  • Chickpeas is higher in Manganese, Folate, Copper, and Iron, yet Yellow beans is higher in Fiber, Magnesium, and Vitamin B1.
  • Chickpeas covers your daily Manganese needs 25% more than Yellow beans.
  • Chickpeas contains 2 times more Folate than Yellow beans. While Chickpeas contains 172µg of Folate, Yellow beans contains only 81µg.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Beans, yellow, mature seeds, cooked, boiled, without salt.

Infographic

Chickpeas vs Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Contains more IronIron +16.5%
Contains more CopperCopper +89.2%
Contains more ZincZinc +44.3%
Contains more ManganeseManganese +126.4%
Contains more SeleniumSelenium +184.6%
Contains more MagnesiumMagnesium +54.2%
Contains more CalciumCalcium +26.5%
Contains more PotassiumPotassium +11.7%
Contains less SodiumSodium -28.6%
~equal in Phosphorus ~183mg

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% 1.6% 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 6% 0.12% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin AVitamin A +1250%
Contains more Vitamin B5Vitamin B5 +24.9%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +112.3%
Contains more CholineCholine +21.6%
Contains more Vitamin CVitamin C +38.5%
Contains more Vitamin EVitamin E +168.6%
Contains more Vitamin B1Vitamin B1 +61.2%
Contains more Vitamin B2Vitamin B2 +63.5%
Contains more Vitamin B3Vitamin B3 +34.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

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
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more FatsFats +139.8%
Contains more OtherOther +63%
~equal in Protein ~9.16g
~equal in Carbs ~25.28g
~equal in Water ~62.98g

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.279 g
Monounsaturated Fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Mono. FatMonounsaturated Fat +520.2%
Contains more Poly. FatPolyunsaturated fat +148.1%
~equal in Saturated Fat ~0.279g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Yellow beans Opinion
Calories 164kcal 144kcal Chickpeas
Protein 8.86g 9.16g Yellow beans
Fats 2.59g 1.08g Chickpeas
Vitamin C 1.3mg 1.8mg Yellow beans
Net carbs 19.82g 14.88g Chickpeas
Carbs 27.42g 25.28g Chickpeas
Magnesium 48mg 74mg Yellow beans
Calcium 49mg 62mg Yellow beans
Potassium 291mg 325mg Yellow beans
Iron 2.89mg 2.48mg Chickpeas
Sugar 4.8g 0.34g Yellow beans
Fiber 7.6g 10.4g Yellow beans
Copper 0.352mg 0.186mg Chickpeas
Zinc 1.53mg 1.06mg Chickpeas
Phosphorus 168mg 183mg Yellow beans
Sodium 7mg 5mg Yellow beans
Vitamin A 27IU 2IU Chickpeas
Vitamin A 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.94mg Yellow beans
Manganese 1.03mg 0.455mg Chickpeas
Selenium 3.7µg 1.3µg Chickpeas
Vitamin B1 0.116mg 0.187mg Yellow beans
Vitamin B2 0.063mg 0.103mg Yellow beans
Vitamin B3 0.526mg 0.708mg Yellow beans
Vitamin B5 0.286mg 0.229mg Chickpeas
Vitamin B6 0.139mg 0.129mg Chickpeas
Vitamin K 4µg 3.5µg Chickpeas
Folate 172µg 81µg Chickpeas
Choline 42.8mg 35.2mg Chickpeas
Saturated Fat 0.269g 0.279g Chickpeas
Monounsaturated Fat 0.583g 0.094g Chickpeas
Polyunsaturated fat 1.156g 0.466g Chickpeas
Tryptophan 0.085mg 0.108mg Yellow beans
Threonine 0.329mg 0.386mg Yellow beans
Isoleucine 0.38mg 0.405mg Yellow beans
Leucine 0.631mg 0.732mg Yellow beans
Lysine 0.593mg 0.629mg Yellow beans
Methionine 0.116mg 0.138mg Yellow beans
Phenylalanine 0.475mg 0.496mg Yellow beans
Valine 0.372mg 0.479mg Yellow beans
Histidine 0.244mg 0.255mg Yellow beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Yellow beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Yellow beans
Minerals Daily Need Coverage Score
57%
Chickpeas
43%
Yellow beans

Comparison summary

Which food is lower in Sugar?
Yellow beans
Yellow beans is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 36)
Which food is cheaper?
Yellow beans
Yellow beans is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.01g)
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.
Which food is richer in vitamins?
?
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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.