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  6. White beans vs. Chickpeas

White beans vs. Chickpeas — In-Depth Nutrition Comparison

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What are the differences between white beans and chickpeas?

  • White beans is higher in iron and potassium, yet chickpeas are higher in folate, manganese, phosphorus, copper, and fiber.
  • Chickpeas' daily need coverage for folate is 23% more.
  • White beans has 3 times more vitamin E than chickpeas. While white beans has 0.94mg of vitamin E, chickpeas have only 0.35mg.

We used Beans, white, mature seeds, cooked, boiled, without salt and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types in this article.

Infographic

White beans vs Chickpeas infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +83.7%
Contains more PotassiumPotassium +92.8%
Contains more IronIron +28%
Contains less SodiumSodium -14.3%
Contains more CopperCopper +22.6%
Contains more ZincZinc +10.9%
Contains more PhosphorusPhosphorus +48.7%
Contains more ManganeseManganese +61.9%
Contains more SeleniumSelenium +184.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 0% 0% 0% 19% 30% 11% 2.6% 14% 21% 0% 8.8% 61%
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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Contains more Vitamin EVitamin E +168.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +37%
Contains more Vitamin B3Vitamin B3 +275.7%
Contains more Vitamin B5Vitamin B5 +24.9%
Contains more Vitamin B6Vitamin B6 +49.5%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +112.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.116mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Chickpeas DV% diff.
Folate 81µg 172µg 23%
Manganese 0.636mg 1.03mg 17%
Iron 3.7mg 2.89mg 10%
Potassium 561mg 291mg 8%
Phosphorus 113mg 168mg 8%
Copper 0.287mg 0.352mg 7%
Polyunsaturated fat 0.152g 1.156g 7%
Fiber 6.3g 7.6g 5%
Magnesium 63mg 48mg 4%
Calcium 90mg 49mg 4%
Vitamin E 0.94mg 0.35mg 4%
Selenium 1.3µg 3.7µg 4%
Vitamin B6 0.093mg 0.139mg 4%
Fats 0.35g 2.59g 3%
Protein 9.73g 8.86g 2%
Vitamin B3 0.14mg 0.526mg 2%
Calories 139kcal 164kcal 1%
Vitamin C 0mg 1.3mg 1%
Carbs 25.09g 27.42g 1%
Zinc 1.38mg 1.53mg 1%
Vitamin B2 0.046mg 0.063mg 1%
Vitamin B5 0.229mg 0.286mg 1%
Choline 35.1mg 42.8mg 1%
Saturated fat 0.091g 0.269g 1%
Monounsaturated fat 0.031g 0.583g 1%
Protein per 100 calories 7g 5.4g N/A
Calories per 10 g protein 143kcal 185kcal N/A
Weight per 100 calories 72g 61g N/A
Unsaturated / Saturated Fat ratio 2 6.5 N/A
Net carbs 18.79g 19.82g N/A
Sugar 0.34g 4.8g N/A
Sodium 6mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.118mg 0.116mg 0%
Vitamin K 3.5µg 4µg 0%
Tryptophan 0.115mg 0.085mg 0%
Threonine 0.409mg 0.329mg 0%
Isoleucine 0.429mg 0.38mg 0%
Leucine 0.776mg 0.631mg 0%
Lysine 0.668mg 0.593mg 0%
Methionine 0.146mg 0.116mg 0%
Phenylalanine 0.526mg 0.475mg 0%
Valine 0.509mg 0.372mg 0%
Histidine 0.271mg 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
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 FatsFats +640%
~equal in Protein ~8.86g
~equal in Carbs ~27.42g
~equal in Water ~60.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated fat -66.2%
Contains more Mono. FatMonounsaturated fat +1780.6%
Contains more Poly. FatPolyunsaturated fat +660.5%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.