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  6. Refried beans vs. Chickpea raw

Refried beans vs. Chickpea raw — In-Depth Nutrition Comparison

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How are refried beans and chickpea raw different?

  • Chickpea raw has more manganese, folate, copper, iron, fiber, vitamin B1, vitamin B6, vitamin B5, phosphorus, and zinc than refried beans.
  • Daily need coverage for manganese for chickpea raw 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 raw 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +125.7%
Contains more CalciumCalcium +96.6%
Contains more PotassiumPotassium +125.1%
Contains more IronIron +199.3%
Contains more CopperCopper +408.5%
Contains more ZincZinc +375.9%
Contains more PhosphorusPhosphorus +173.9%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +7272.3%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +811.1%
Contains more Vitamin B1Vitamin B1 +527.6%
Contains more Vitamin B2Vitamin B2 +168.4%
Contains more Vitamin B3Vitamin B3 +319.9%
Contains more Vitamin B5Vitamin B5 +740.2%
Contains more Vitamin B6Vitamin B6 +419.4%
Contains more Vitamin KVitamin K +328.6%
Contains more FolateFolate +4963.6%
Contains more CholineCholine +368.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Chickpea raw DV% diff.
Manganese 0.289mg 21.306mg 914%
Folate 11µg 557µg 137%
Copper 0.129mg 0.656mg 59%
Iron 1.44mg 4.31mg 36%
Fiber 3.7g 12.2g 34%
Vitamin B6 0.103mg 0.535mg 33%
Vitamin B1 0.076mg 0.477mg 33%
Protein 4.98g 20.47g 31%
Vitamin B5 0.189mg 1.588mg 28%
Phosphorus 92mg 252mg 23%
Histidine 153mg 0.566mg 22%
Zinc 0.58mg 2.76mg 20%
Carbs 13.55g 62.95g 16%
Polyunsaturated fat 0.543g 2.731g 15%
Sodium 370mg 24mg 15%
Calories 90kcal 378kcal 14%
Choline 21.2mg 99.3mg 14%
Potassium 319mg 718mg 12%
Selenium 5.8µg 0µg 11%
Magnesium 35mg 79mg 10%
Vitamin B2 0.079mg 0.212mg 10%
Vitamin B3 0.367mg 1.541mg 7%
Fats 2.01g 6.04g 6%
Vitamin K 2.1µg 9µg 6%
Vitamin E 0.09mg 0.82mg 5%
Starch 7.43g 3%
Calcium 29mg 57mg 3%
Monounsaturated fat 0.601g 1.377g 2%
Vitamin C 6mg 4mg 2%
Net carbs 9.85g 50.75g N/A
Sugar 0.54g 10.7g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.016g 0g N/A
Saturated fat 0.631g 0.603g 0%
Tryptophan 0.065mg 0.2mg 0%
Threonine 0.231mg 0.766mg 0%
Isoleucine 0.242mg 0.882mg 0%
Leucine 0.438mg 1.465mg 0%
Lysine 0.377mg 1.377mg 0%
Methionine 0.083mg 0.27mg 0%
Phenylalanine 0.297mg 1.103mg 0%
Valine 0.287mg 0.865mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +912.4%
Contains more ProteinProtein +311%
Contains more FatsFats +200.5%
Contains more CarbsCarbs +364.6%
Contains more OtherOther +67.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +129.1%
Contains more Poly. FatPolyunsaturated fat +402.9%
~equal in Saturated fat ~0.603g

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