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  6. Soybean raw vs. Chickpeas

Soybean raw vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on differences between Soybean raw and Chickpeas

  • Soybean raw is higher than Chickpeas in Iron, Copper, Phosphorus, Manganese, Vitamin B1, Vitamin B2, Magnesium, Folate, Potassium, and Vitamin K.
  • Soybean raw covers your daily Iron needs 160% more than Chickpeas.
  • Soybean raw contains 14 times more Vitamin B2 than Chickpeas. While Soybean raw contains 0.87mg of Vitamin B2, Chickpeas contains only 0.063mg.

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

Infographic

Soybean raw 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.
Soybean raw
Soybean raw
10
:
0
Chickpeas
Chickpeas
Contains more Calcium +465.3%
Contains more Iron +443.3%
Contains more Magnesium +483.3%
Contains more Phosphorus +319%
Contains more Potassium +517.5%
Contains less Sodium -71.4%
Contains more Zinc +219.6%
Contains more Copper +371%
Contains more Manganese +144.4%
Contains more Selenium +381.1%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +465.3%
Contains more Iron +443.3%
Contains more Magnesium +483.3%
Contains more Phosphorus +319%
Contains more Potassium +517.5%
Contains less Sodium -71.4%
Contains more Zinc +219.6%
Contains more Copper +371%
Contains more Manganese +144.4%
Contains more Selenium +381.1%

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.
Soybean raw
Soybean raw
9
:
1
Chickpeas
Chickpeas
Contains more Vitamin E +142.9%
Contains more Vitamin C +361.5%
Contains more Vitamin B1 +653.4%
Contains more Vitamin B2 +1281%
Contains more Vitamin B3 +208.6%
Contains more Vitamin B5 +177.3%
Contains more Vitamin B6 +171.2%
Contains more Folate +118%
Contains more Vitamin K +1075%
Contains more Vitamin A +22.7%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin E +142.9%
Contains more Vitamin C +361.5%
Contains more Vitamin B1 +653.4%
Contains more Vitamin B2 +1281%
Contains more Vitamin B3 +208.6%
Contains more Vitamin B5 +177.3%
Contains more Vitamin B6 +171.2%
Contains more Folate +118%
Contains more Vitamin K +1075%
Contains more Vitamin A +22.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Chickpeas
Chickpeas
Contains more Protein +311.9%
Contains more Fats +669.9%
Contains more Other +429.3%
Contains more Water +605%
Equal in Carbs - 27.42
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Chickpeas
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 Protein +311.9%
Contains more Fats +669.9%
Contains more Other +429.3%
Contains more Water +605%
Equal in Carbs - 27.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +655.4%
Contains more Polyunsaturated fat +873.6%
Contains less Saturated Fat -90.7%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +655.4%
Contains more Polyunsaturated fat +873.6%
Contains less Saturated Fat -90.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Chickpeas Opinion
Net carbs 20.86g 19.82g Soybean raw
Protein 36.49g 8.86g Soybean raw
Fats 19.94g 2.59g Soybean raw
Carbs 30.16g 27.42g Soybean raw
Calories 446kcal 164kcal Soybean raw
Sugar 7.33g 4.8g Chickpeas
Fiber 9.3g 7.6g Soybean raw
Calcium 277mg 49mg Soybean raw
Iron 15.7mg 2.89mg Soybean raw
Magnesium 280mg 48mg Soybean raw
Phosphorus 704mg 168mg Soybean raw
Potassium 1797mg 291mg Soybean raw
Sodium 2mg 7mg Soybean raw
Zinc 4.89mg 1.53mg Soybean raw
Copper 1.658mg 0.352mg Soybean raw
Manganese 2.517mg 1.03mg Soybean raw
Selenium 17.8µg 3.7µg Soybean raw
Vitamin A 22IU 27IU Chickpeas
Vitamin A RAE 1µg 1µg
Vitamin E 0.85mg 0.35mg Soybean raw
Vitamin C 6mg 1.3mg Soybean raw
Vitamin B1 0.874mg 0.116mg Soybean raw
Vitamin B2 0.87mg 0.063mg Soybean raw
Vitamin B3 1.623mg 0.526mg Soybean raw
Vitamin B5 0.793mg 0.286mg Soybean raw
Vitamin B6 0.377mg 0.139mg Soybean raw
Folate 375µg 172µg Soybean raw
Vitamin K 47µg 4µg Soybean raw
Tryptophan 0.591mg 0.085mg Soybean raw
Threonine 1.766mg 0.329mg Soybean raw
Isoleucine 1.971mg 0.38mg Soybean raw
Leucine 3.309mg 0.631mg Soybean raw
Lysine 2.706mg 0.593mg Soybean raw
Methionine 0.547mg 0.116mg Soybean raw
Phenylalanine 2.122mg 0.475mg Soybean raw
Valine 2.029mg 0.372mg Soybean raw
Histidine 1.097mg 0.244mg Soybean raw
Saturated Fat 2.884g 0.269g Chickpeas
Monounsaturated Fat 4.404g 0.583g Soybean raw
Polyunsaturated fat 11.255g 1.156g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
21%
Chickpeas
Minerals Daily Need Coverage Score
244%
Soybean raw
57%
Chickpeas

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 2.53g)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 2.615g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.