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  6. Chickpeas vs. Yellow beans

Chickpeas vs. Yellow beans — In-Depth Nutrition Comparison

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A recap on the differences between chickpeas and yellow beans

  • Chickpeas are higher in manganese, folate, copper, and iron, yet yellow beans are higher in fiber, magnesium, and vitamin B1.
  • Chickpeas cover your daily manganese needs 25% more than yellow beans.
  • Chickpeas contain 2 times more folate than yellow beans. While chickpeas contain 172µg of folate, yellow beans contain 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% 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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Chickpeas Yellow beans DV% diff.
Manganese 1.03mg 0.455mg 25%
Folate 172µg 81µg 23%
Copper 0.352mg 0.186mg 18%
Fiber 7.6g 10.4g 11%
Magnesium 48mg 74mg 6%
Vitamin B1 0.116mg 0.187mg 6%
Iron 2.89mg 2.48mg 5%
Polyunsaturated fat 1.156g 0.466g 5%
Selenium 3.7µg 1.3µg 4%
Zinc 1.53mg 1.06mg 4%
Vitamin E 0.35mg 0.94mg 4%
Vitamin B2 0.063mg 0.103mg 3%
Fats 2.59g 1.08g 2%
Phosphorus 168mg 183mg 2%
Choline 42.8mg 35.2mg 1%
Monounsaturated fat 0.583g 0.094g 1%
Vitamin B6 0.139mg 0.129mg 1%
Vitamin B5 0.286mg 0.229mg 1%
Vitamin B3 0.526mg 0.708mg 1%
Calories 164kcal 144kcal 1%
Protein 8.86g 9.16g 1%
Calcium 49mg 62mg 1%
Carbs 27.42g 25.28g 1%
Vitamin C 1.3mg 1.8mg 1%
Potassium 291mg 325mg 1%
Net carbs 19.82g 14.88g N/A
Sugar 4.8g 0.34g N/A
Sodium 7mg 5mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 4µg 3.5µg 0%
Saturated fat 0.269g 0.279g 0%
Tryptophan 0.085mg 0.108mg 0%
Threonine 0.329mg 0.386mg 0%
Isoleucine 0.38mg 0.405mg 0%
Leucine 0.631mg 0.732mg 0%
Lysine 0.593mg 0.629mg 0%
Methionine 0.116mg 0.138mg 0%
Phenylalanine 0.475mg 0.496mg 0%
Valine 0.372mg 0.479mg 0%
Histidine 0.244mg 0.255mg 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
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

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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. 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.