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Refried beans vs Chickpea - In-Depth Nutrition Comparison

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How are Refried beans and Chickpea different?

  • Chickpea has more Manganese, Folate, Copper, Iron, Fiber, Vitamin B1, Vitamin B6, Vitamin B5, Phosphorus, and Zinc than Refried beans.
  • Daily need coverage for Manganese from Chickpea is 914% higher.

Refried beans, canned, traditional style (includes USDA commodity) and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw are the varieties used in this article.

Infographic

Refried beans vs Chickpea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +96.6%
Contains more Iron +199.3%
Contains more Magnesium +125.7%
Contains more Phosphorus +173.9%
Contains more Potassium +125.1%
Contains less Sodium -93.5%
Contains more Zinc +375.9%
Contains more Copper +408.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Calcium +96.6%
Contains more Iron +199.3%
Contains more Magnesium +125.7%
Contains more Phosphorus +173.9%
Contains more Potassium +125.1%
Contains less Sodium -93.5%
Contains more Zinc +375.9%
Contains more Copper +408.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +50%
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +527.6%
Contains more Vitamin B2 +168.4%
Contains more Vitamin B3 +319.9%
Contains more Vitamin B5 +740.2%
Contains more Vitamin B6 +419.4%
Contains more Folate +4963.6%
Contains more Vitamin K +328.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Contains more Vitamin C +50%
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +527.6%
Contains more Vitamin B2 +168.4%
Contains more Vitamin B3 +319.9%
Contains more Vitamin B5 +740.2%
Contains more Vitamin B6 +419.4%
Contains more Folate +4963.6%
Contains more Vitamin K +328.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Chickpea
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Refried beans Chickpea Opinion
Net carbs 9.85g 50.75g Chickpea
Protein 4.98g 20.47g Chickpea
Fats 2.01g 6.04g Chickpea
Carbs 13.55g 62.95g Chickpea
Calories 90kcal 378kcal Chickpea
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g 10.7g Refried beans
Fiber 3.7g 12.2g Chickpea
Calcium 29mg 57mg Chickpea
Iron 1.44mg 4.31mg Chickpea
Magnesium 35mg 79mg Chickpea
Phosphorus 92mg 252mg Chickpea
Potassium 319mg 718mg Chickpea
Sodium 370mg 24mg Chickpea
Zinc 0.58mg 2.76mg Chickpea
Copper 0.129mg 0.656mg Chickpea
Vitamin A 0IU 67IU Chickpea
Vitamin E 0.09mg 0.82mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 4mg Refried beans
Vitamin B1 0.076mg 0.477mg Chickpea
Vitamin B2 0.079mg 0.212mg Chickpea
Vitamin B3 0.367mg 1.541mg Chickpea
Vitamin B5 0.189mg 1.588mg Chickpea
Vitamin B6 0.103mg 0.535mg Chickpea
Folate 11µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 9µg Chickpea
Tryptophan 0.065mg 0.2mg Chickpea
Threonine 0.231mg 0.766mg Chickpea
Isoleucine 0.242mg 0.882mg Chickpea
Leucine 0.438mg 1.465mg Chickpea
Lysine 0.377mg 1.377mg Chickpea
Methionine 0.083mg 0.27mg Chickpea
Phenylalanine 0.297mg 1.103mg Chickpea
Valine 0.287mg 0.865mg Chickpea
Histidine 153mg 0.566mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g 0g Chickpea
Saturated Fat 0.631g 0.603g Chickpea
Monounsaturated Fat 0.601g 1.377g Chickpea
Polyunsaturated fat 0.543g 2.731g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Chickpea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Refried beans
74
Chickpea
Mineral Summary Score
33
Refried beans
88
Chickpea

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Refried beans
123%
Chickpea
Carbohydrates
14%
Refried beans
63%
Chickpea
Fats
9%
Refried beans
28%
Chickpea

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 10.16g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea
Chickpea contains less Sodium (difference - 346mg)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.