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  6. Yellow beans vs. Chickpeas

Yellow beans vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on the differences between yellow beans and chickpeas

  • Yellow beans are higher in fiber, magnesium, and vitamin B1, yet chickpeas are higher in manganese, folate, copper, and iron.
  • Chickpeas cover your daily manganese needs 25% more than yellow beans.
  • Yellow beans contain 3 times more vitamin E than chickpeas. While yellow beans contain 0.94mg of vitamin E, chickpeas contain only 0.35mg.

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

Infographic

Yellow beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 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 +54.2%
Contains more CalciumCalcium +26.5%
Contains more PotassiumPotassium +11.7%
Contains less SodiumSodium -28.6%
Contains more IronIron +16.5%
Contains more CopperCopper +89.2%
Contains more ZincZinc +44.3%
Contains more ManganeseManganese +126.4%
Contains more SeleniumSelenium +184.6%
~equal in Phosphorus ~168mg

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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
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 +38.5%
Contains more Vitamin EVitamin E +168.6%
Contains more Vitamin B1Vitamin B1 +61.2%
Contains more Vitamin B2Vitamin B2 +63.5%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +24.9%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +112.3%
Contains more CholineCholine +21.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.139mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yellow beans Chickpeas DV% diff.
Manganese 0.455mg 1.03mg 25%
Folate 81µg 172µg 23%
Copper 0.186mg 0.352mg 18%
Fiber 10.4g 7.6g 11%
Magnesium 74mg 48mg 6%
Vitamin B1 0.187mg 0.116mg 6%
Iron 2.48mg 2.89mg 5%
Polyunsaturated fat 0.466g 1.156g 5%
Selenium 1.3µg 3.7µg 4%
Zinc 1.06mg 1.53mg 4%
Vitamin E 0.94mg 0.35mg 4%
Vitamin B2 0.103mg 0.063mg 3%
Fats 1.08g 2.59g 2%
Phosphorus 183mg 168mg 2%
Choline 35.2mg 42.8mg 1%
Monounsaturated fat 0.094g 0.583g 1%
Vitamin B6 0.129mg 0.139mg 1%
Vitamin B5 0.229mg 0.286mg 1%
Vitamin B3 0.708mg 0.526mg 1%
Calories 144kcal 164kcal 1%
Protein 9.16g 8.86g 1%
Calcium 62mg 49mg 1%
Carbs 25.28g 27.42g 1%
Vitamin C 1.8mg 1.3mg 1%
Potassium 325mg 291mg 1%
Net carbs 14.88g 19.82g N/A
Sugar 0.34g 4.8g N/A
Sodium 5mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 3.5µg 4µg 0%
Saturated fat 0.279g 0.269g 0%
Tryptophan 0.108mg 0.085mg 0%
Threonine 0.386mg 0.329mg 0%
Isoleucine 0.405mg 0.38mg 0%
Leucine 0.732mg 0.631mg 0%
Lysine 0.629mg 0.593mg 0%
Methionine 0.138mg 0.116mg 0%
Phenylalanine 0.496mg 0.475mg 0%
Valine 0.479mg 0.372mg 0%
Histidine 0.255mg 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 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 OtherOther +63%
Contains more FatsFats +139.8%
~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% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 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 more Mono. FatMonounsaturated fat +520.2%
Contains more Poly. FatPolyunsaturated fat +148.1%
~equal in Saturated fat ~0.269g

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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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.