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Soybean vs Chickpea - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 17, 2021
Education: Nutrition & Microbiology at YSU
Soybean
vs
Chickpea

Summary

Soybeans are richer in minerals and vitamins than chickpeas. It contains four times more Vitamin B2 and Vitamin K, also three times more calcium than a chickpea. On the other hand, chickpea contains more Vitamin A, Vitamin B5, fiber, and carbs than soybean

Introduction

Soybean and chickpea are two of the most used and healthiest legumes. But which one to choose if the question concerns nutrition and health impact? In this article, we will compare soybean and chickpea nutritional aspects. Soybean has an undesirable taste. Usually, it is bitter, astringent, and rough. Chickpea has a nutty flavor and creamy taste.

Varieties

The soybean is an erect branching plant that belongs to the Glycine family. Soybean originates in Northern China. The plant can reach more than 2 meters in height, and seeds can be yellow, green, brown, and black. There are different soybean types of which the most common types are Agate Soybean, Aoyu Soybean, and Butterbean Soybean. Chickpea belongs to the Fabaceae family and is considered one of the earliest cultivated legumes in the Middle East. The most common types are Desi Chickpea and Amethyst Chickpea.

Uses

Soybean is used mainly in making soy oil and for the animal feed industry. In culinary, soybean is used to make a sauce, soy milk, tofu, soy flour, etc. Overall, chickpeas are the most used ingredients in soups and salads in southern Europe and Latin America. The most known dishes are falafel, rancho, cecina, etc.

Nutrition

Soybean and chickpea are filled with essential nutrients. At the bottom of this page, you can find a nutrition infographic, which will help you understand the differences in the nutrition of these legumes.

Micronutrients

Soybean is richer in protein, fats and contains fewer sugars. On the other hand, chickpea contains more fiber and carbs than soybean. Both legumes contain no cholesterol.

Minerals

Soybean is richer in minerals than chickpeas. It has two times more magnesium and iron and three times more calcium than a chickpea. The amounts of zinc, phosphorus, potassium, and copper are also higher in this legume. Moreover, soybean has a lower sodium level than chickpea.

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 +386%
Contains more Iron +264.3%
Contains more Magnesium +254.4%
Contains more Phosphorus +179.4%
Contains more Potassium +150.3%
Contains less Sodium -91.7%
Contains more Zinc +77.2%
Contains more Copper +152.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Calcium +386%
Contains more Iron +264.3%
Contains more Magnesium +254.4%
Contains more Phosphorus +179.4%
Contains more Potassium +150.3%
Contains less Sodium -91.7%
Contains more Zinc +77.2%
Contains more Copper +152.7%

Vitamins

Soybean and chickpea are packed with different vitamins in different amounts. Soybean is an excellent source of Vitamin C and Vitamin B1. Also, the amounts of Vitamin B2 and Vitamin K are four times higher in soybean. On the other hand, chickpea has more Vitamin A, Vitamin B5, Folate, and Vitamin B6 than soybean. Both contain equal levels of Vitamin E and Vitamin B3 and have no Vitamin B12 and Vitamin D.

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 B1 +83.2%
Contains more Vitamin B2 +310.4%
Contains more Vitamin K +422.2%
Contains more Vitamin A +204.5%
Contains more Vitamin B5 +100.3%
Contains more Vitamin B6 +41.9%
Contains more Folate +48.5%
Equal in Vitamin E - 0.82
Equal in Vitamin B3 - 1.541
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%
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 B1 +83.2%
Contains more Vitamin B2 +310.4%
Contains more Vitamin K +422.2%
Contains more Vitamin A +204.5%
Contains more Vitamin B5 +100.3%
Contains more Vitamin B6 +41.9%
Contains more Folate +48.5%
Equal in Vitamin E - 0.82
Equal in Vitamin B3 - 1.541

Calories

Overall, soybeans have more calories than chickpeas. It has 446 calories per 100 g, while chickpea has 378 calories per 100 g.

Glycemic Index

Soybean is lower in the glycemic index than chickpea. It has a GI equal to 14, whereas a GI of chickpea is equal to 36. Both are considered low glycemic index food [1].

Acidity

On average, soybean has a pH equal to 4.7 (alkaline), whereas chickpea has a pH equal to 1.5 (acidic), which means that chickpeas may have a higher risk for reflux symptoms.

Health Benefits

Cholesterol level

Based on the 38 studies, soy intake of 47 grams per day was linked to a 9.3% decrease in total cholesterol and a 13% decrease in LDL cholesterol. Moreover, soybean is an excellent source of fiber that has cholesterol-lowering effects [2]. On the other hand, chickpea contains soluble fiber, which may help to reduce triglyceride and LDL cholesterol levels and lower the risk of heart diseases [3].

Diabetes

Soybean has compounds that can be highly beneficial for people with diabetes. According to the study, soybean is rich in bioactive compounds known as isoflavones. These compounds are associated with lowering the risk of diabetes and heart diseases. It may help to improve tolerance for blood sugar by improving insulin sensitivity [4].

On the other hand, Chickpeas contain reasonable amounts of protein and fiber, which may help prevent blood sugar levels from rising after eating, which is an essential factor in diabetes management [5].

Weight Loss

Overall, legumes are rich in fiber and protein, compounds that have lowering effects on appetite.

According to one study, people who consumed chickpeas daily were half less likely to be obese. Also, they had a lower body mass index [6].

Soybeans, in turn, contain isoflavones and soy fiber, which may reduce body weight and fat by lowering triglycerides and cholesterol. However, more human studies are needed [7].

Cancer

The high amounts of protein and antioxidants in soybean can work great against cancer and prevent the growth of cancer cells in the body. According to the study, soybean may help breast cancer patients to recuperate well. Also, this legume is an excellent source of dietary fiber, which may help lower the risk of colon cancer [8].

Eating chickpeas can promote the production of butyrate, which can potentially reduce inflammation in the colon cells and reduce the risk of colon cancer. Chickpeas, besides butyrate, have other compounds, such as lycopene and saponins, which can play an against-cancer role in the body [9].

Digestion Benefits

Both soybean and chickpea contain soluble fiber, which helps increase the number of healthy bacteria in your gut and slow down the growth of unhealthy bacteria.

Soluble fiber also can help reduce the risk of some digestive conditions, such as irritable bowel syndrome and colon cancer [10].

Research suggests, 104 grams daily intake of chickpea may improve bowel function, including softer stool consistency [11].

Bone Health

Legumes contain calcium, magnesium, fiber, and other nutrients, which have beneficial bone health management. Some research suggests that daily intakes of 40–110 mg of soy isoflavones can improve markers of bone health in menopausal women. Nevertheless, more research is needed [12].

Side Effect

Pregnancy

Soybeans may be possibly unsafe if used in large amounts when pregnant. Higher doses during pregnancy can harm the development of the baby. Besides, soy milk can be unsafe when used as an alternative to cow's milk in children who are allergic to cow's milk [13].

Allergy

Chickpea can cause an IgE-mediated hypersensitivity reaction that ranges from rhinitis to anaphylaxis. The symptoms commonly include redness, rashes, hives, and inflammation.

Allergy to soybeans is a common food allergy. Symptoms commonly include hives or itching in and around the mouth [14].

References

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://pubmed.ncbi.nlm.nih.gov/7596371/
  3. https://pubmed.ncbi.nlm.nih.gov/17191025/
  4. https://www.sciencedirect.com/science/article/abs/pii/S0271531709002450
  5. https://pubmed.ncbi.nlm.nih.gov/22916806/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1838825/
  8. https://academic.oup.com/jn/article-abstract/125/suppl_3/733S/4774194
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2928447/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
  11. https://pubmed.ncbi.nlm.nih.gov/19945492/
  12. https://pubmed.ncbi.nlm.nih.gov/27465911/
  13. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1549-8719.2011.00088.x
  14. https://link.springer.com/article/10.1007%2Fs12016-012-8310-6
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 17, 2021

Infographic

Soybean vs Chickpea infographic
Infographic link

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.
Soybean Chickpea
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Chickpea Opinion
Net carbs 20.86g 50.75g Chickpea
Protein 36.49g 20.47g Soybean
Fats 19.94g 6.04g Soybean
Carbs 30.16g 62.95g Chickpea
Calories 446kcal 378kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g 10.7g Soybean
Fiber 9.3g 12.2g Chickpea
Calcium 277mg 57mg Soybean
Iron 15.7mg 4.31mg Soybean
Magnesium 280mg 79mg Soybean
Phosphorus 704mg 252mg Soybean
Potassium 1797mg 718mg Soybean
Sodium 2mg 24mg Soybean
Zinc 4.89mg 2.76mg Soybean
Copper 1.658mg 0.656mg Soybean
Vitamin A 22IU 67IU Chickpea
Vitamin E 0.85mg 0.82mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 4mg Soybean
Vitamin B1 0.874mg 0.477mg Soybean
Vitamin B2 0.87mg 0.212mg Soybean
Vitamin B3 1.623mg 1.541mg Soybean
Vitamin B5 0.793mg 1.588mg Chickpea
Vitamin B6 0.377mg 0.535mg Chickpea
Folate 375µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 47µg 9µg Soybean
Tryptophan 0.591mg 0.2mg Soybean
Threonine 1.766mg 0.766mg Soybean
Isoleucine 1.971mg 0.882mg Soybean
Leucine 3.309mg 1.465mg Soybean
Lysine 2.706mg 1.377mg Soybean
Methionine 0.547mg 0.27mg Soybean
Phenylalanine 2.122mg 1.103mg Soybean
Valine 2.029mg 0.865mg Soybean
Histidine 1.097mg 0.566mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 0.603g Chickpea
Monounsaturated Fat 4.404g 1.377g Soybean
Polyunsaturated fat 11.255g 2.731g Soybean

Which food is preferable for your diet?

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

People also compare

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
85
Soybean
74
Chickpea
Mineral Summary Score
252
Soybean
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
219%
Soybean
123%
Chickpea
Carbohydrates
30%
Soybean
63%
Chickpea
Fats
92%
Soybean
28%
Chickpea

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 3.37g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 2.281g)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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