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  6. Soybean vs. Chickpea raw

Soybean vs. Chickpea raw — In-Depth Nutrition Comparison

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A recap on the differences between soybeans and chickpea raw

  • Soybeans are higher in selenium and iron, yet chickpea raw is higher in manganese, folate, vitamin B5, copper, vitamin B1, fiber, vitamin B6, and zinc.
  • Chickpea raw covers your daily manganese needs 891% more than soybeans.
  • The glycemic index of soybeans is lower.

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

Infographic

Soybean vs Chickpea raw 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 CalciumCalcium +78.9%
Contains more IronIron +19.3%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +39.4%
Contains more CopperCopper +61.2%
Contains more ZincZinc +140%
Contains more ManganeseManganese +2485.7%
~equal in Magnesium ~79mg
~equal in Phosphorus ~252mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1% 16% 119% 49% 29% 95% 123% 0% 23% 418%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin KVitamin K +113.3%
Contains more Vitamin CVitamin C +135.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +134.3%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B3Vitamin B3 +286.2%
Contains more Vitamin B5Vitamin B5 +787.2%
Contains more Vitamin B6Vitamin B6 +128.6%
Contains more FolateFolate +931.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Chickpea raw DV% diff.
Manganese 0.824mg 21.306mg 891%
Folate 54µg 557µg 126%
Copper 0.407mg 0.656mg 28%
Vitamin B5 0.179mg 1.588mg 28%
Vitamin B1 0.155mg 0.477mg 27%
Fiber 6g 12.2g 25%
Vitamin B6 0.234mg 0.535mg 23%
Carbs 8.36g 62.95g 18%
Polyunsaturated fat 5.064g 2.731g 16%
Zinc 1.15mg 2.76mg 15%
Selenium 7.3µg 0µg 13%
Calories 172kcal 378kcal 10%
Iron 5.14mg 4.31mg 10%
Vitamin K 19.2µg 9µg 9%
Choline 47.5mg 99.3mg 9%
Vitamin B3 0.399mg 1.541mg 7%
Potassium 515mg 718mg 6%
Vitamin B2 0.285mg 0.212mg 6%
Protein 18.21g 20.47g 5%
Fats 8.97g 6.04g 5%
Calcium 102mg 57mg 5%
Vitamin C 1.7mg 4mg 3%
Vitamin E 0.35mg 0.82mg 3%
Saturated fat 1.297g 0.603g 3%
Magnesium 86mg 79mg 2%
Monounsaturated fat 1.981g 1.377g 2%
Phosphorus 245mg 252mg 1%
Sodium 1mg 24mg 1%
Protein per 100 calories 11g 5.4g N/A
Calories per 10 g protein 94kcal 185kcal N/A
Weight per 100 calories 58g 26g N/A
Unsaturated / Saturated Fat ratio 5.4 6.8 N/A
Net carbs 2.36g 50.75g N/A
Sugar 3g 10.7g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.242mg 0.2mg 0%
Threonine 0.723mg 0.766mg 0%
Isoleucine 0.807mg 0.882mg 0%
Leucine 1.355mg 1.465mg 0%
Lysine 1.108mg 1.377mg 0%
Methionine 0.224mg 0.27mg 0%
Phenylalanine 0.869mg 1.103mg 0%
Valine 0.831mg 0.865mg 0%
Histidine 0.449mg 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 FatsFats +48.5%
Contains more WaterWater +714.5%
Contains more ProteinProtein +12.4%
Contains more CarbsCarbs +653%
Contains more OtherOther +49.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 +43.9%
Contains more Poly. FatPolyunsaturated fat +85.4%
Contains less Sat. FatSaturated fat -53.5%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.