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  6. French beans vs. Chickpeas

French beans vs. Chickpeas — In-Depth Nutrition Comparison

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Significant differences between french beans and chickpeas

  • French beans has more fiber; however, chickpeas are richer in manganese, copper, folate, iron, phosphorus, zinc, and polyunsaturated fat.
  • Chickpeas cover your daily manganese needs 28% more than french beans.
  • Chickpeas have a higher glycemic index. The glycemic index of chickpeas is 36, while the glycemic index of french beans is 20.

Specific food types used in this comparison are Beans, french, mature seeds, cooked, boiled, without salt and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

French beans vs Chickpeas 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
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%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +27.1%
Contains less SodiumSodium -14.3%
Contains more IronIron +167.6%
Contains more CopperCopper +206.1%
Contains more ZincZinc +139.1%
Contains more PhosphorusPhosphorus +64.7%
Contains more ManganeseManganese +169.6%
Contains more SeleniumSelenium +208.3%

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% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
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%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more FolateFolate +129.3%
~equal in Vitamin C ~1.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B3 ~0.526mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French beans Chickpeas DV% diff.
Manganese 0.382mg 1.03mg 28%
Copper 0.115mg 0.352mg 26%
Folate 75µg 172µg 24%
Iron 1.08mg 2.89mg 23%
Phosphorus 102mg 168mg 9%
Zinc 0.64mg 1.53mg 8%
Choline 42.8mg 8%
Fiber 9.4g 7.6g 7%
Selenium 1.2µg 3.7µg 5%
Polyunsaturated fat 0.453g 1.156g 5%
Protein 7.05g 8.86g 4%
Vitamin K 4µg 3%
Vitamin B6 0.105mg 0.139mg 3%
Fats 0.76g 2.59g 3%
Potassium 370mg 291mg 2%
Magnesium 56mg 48mg 2%
Vitamin E 0.35mg 2%
Calories 129kcal 164kcal 2%
Vitamin B5 0.222mg 0.286mg 1%
Saturated fat 0.083g 0.269g 1%
Monounsaturated fat 0.052g 0.583g 1%
Vitamin B1 0.13mg 0.116mg 1%
Carbs 24.02g 27.42g 1%
Calcium 63mg 49mg 1%
Vitamin C 1.2mg 1.3mg 0%
Net carbs 14.62g 19.82g N/A
Sugar 4.8g N/A
Sodium 6mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.062mg 0.063mg 0%
Vitamin B3 0.546mg 0.526mg 0%
Tryptophan 0.083mg 0.085mg 0%
Threonine 0.297mg 0.329mg 0%
Isoleucine 0.311mg 0.38mg 0%
Leucine 0.563mg 0.631mg 0%
Lysine 0.484mg 0.593mg 0%
Methionine 0.106mg 0.116mg 0%
Phenylalanine 0.381mg 0.475mg 0%
Valine 0.369mg 0.372mg 0%
Histidine 0.196mg 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more OtherOther +73.9%
Contains more ProteinProtein +25.7%
Contains more FatsFats +240.8%
Contains more CarbsCarbs +14.2%
~equal in Water ~60.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated fat -69.1%
Contains more Mono. FatMonounsaturated fat +1021.2%
Contains more Poly. FatPolyunsaturated fat +155.2%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.