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  6. Yardlong beans vs. Chickpeas

Yardlong beans vs. Chickpeas — In-Depth Nutrition Comparison

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What are the differences between yardlong beans and chickpeas?

  • Yardlong beans is higher in vitamin C and vitamin A, yet chickpeas are higher in manganese, copper, folate, iron, phosphorus, zinc, and vitamin B6.
  • Chickpeas' daily need coverage for manganese is 36% more.
  • Yardlong beans has 17 times more vitamin A than chickpeas. While yardlong beans has 450IU of vitamin A, chickpeas have only 27IU.
  • The glycemic index of chickpeas is lower.

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

Infographic

Yardlong beans vs Chickpeas 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +11.4%
Contains more IronIron +194.9%
Contains more CopperCopper +648.9%
Contains more ZincZinc +325%
Contains more PhosphorusPhosphorus +194.7%
Contains more ManganeseManganese +412.4%
Contains more SeleniumSelenium +146.7%
~equal in Potassium ~291mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin CVitamin C +1146.2%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B5Vitamin B5 +460.8%
Contains more Vitamin B6Vitamin B6 +479.2%
Contains more FolateFolate +282.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Chickpeas DV% diff.
Manganese 0.201mg 1.03mg 36%
Copper 0.047mg 0.352mg 34%
Folate 45µg 172µg 32%
Fiber 7.6g 30%
Iron 0.98mg 2.89mg 24%
Vitamin C 16.2mg 1.3mg 17%
Phosphorus 57mg 168mg 16%
Protein 2.53g 8.86g 13%
Zinc 0.36mg 1.53mg 11%
Vitamin B6 0.024mg 0.139mg 9%
Choline 42.8mg 8%
Polyunsaturated fat 0.042g 1.156g 7%
Carbs 9.18g 27.42g 6%
Calories 47kcal 164kcal 6%
Vitamin B5 0.051mg 0.286mg 5%
Selenium 1.5µg 3.7µg 4%
Fats 0.1g 2.59g 4%
Vitamin K 4µg 3%
Vitamin B2 0.099mg 0.063mg 3%
Vitamin B1 0.085mg 0.116mg 3%
Vitamin E 0.35mg 2%
Vitamin A 23µg 1µg 2%
Magnesium 42mg 48mg 1%
Vitamin B3 0.63mg 0.526mg 1%
Monounsaturated fat 0.009g 0.583g 1%
Saturated fat 0.026g 0.269g 1%
Calcium 44mg 49mg 1%
Net carbs 9.18g 19.82g N/A
Potassium 290mg 291mg 0%
Sugar 4.8g N/A
Sodium 4mg 7mg 0%
Tryptophan 0.029mg 0.085mg 0%
Threonine 0.094mg 0.329mg 0%
Isoleucine 0.135mg 0.38mg 0%
Leucine 0.18mg 0.631mg 0%
Lysine 0.166mg 0.593mg 0%
Methionine 0.036mg 0.116mg 0%
Phenylalanine 0.139mg 0.475mg 0%
Valine 0.146mg 0.372mg 0%
Histidine 0.082mg 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 WaterWater +45.3%
Contains more ProteinProtein +250.2%
Contains more FatsFats +2490%
Contains more CarbsCarbs +198.7%
Contains more OtherOther +27.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 -90.3%
Contains more Mono. FatMonounsaturated fat +6377.8%
Contains more Poly. FatPolyunsaturated fat +2652.4%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.