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  6. Bean raw vs. Chickpeas

Bean raw vs. Chickpeas — In-Depth Nutrition Comparison

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How are bean raw and chickpeas different?

  • Bean raw has more folate, copper, vitamin B1, selenium, phosphorus, potassium, fiber, magnesium, iron, and vitamin B6 than chickpeas.
  • Daily need coverage for folate for bean raw is 88% higher.
  • Bean raw contains 8 times more selenium than chickpeas. While bean raw contains 27.9µg of selenium, chickpeas contain only 3.7µg.

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

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +266.7%
Contains more CalciumCalcium +130.6%
Contains more PotassiumPotassium +378.7%
Contains more IronIron +75.4%
Contains more CopperCopper +153.7%
Contains more ZincZinc +49%
Contains more PhosphorusPhosphorus +144.6%
Contains more ManganeseManganese +11.5%
Contains more SeleniumSelenium +654.1%
Contains less SodiumSodium -41.7%

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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
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 CVitamin C +384.6%
Contains more Vitamin B1Vitamin B1 +514.7%
Contains more Vitamin B2Vitamin B2 +236.5%
Contains more Vitamin B3Vitamin B3 +123.2%
Contains more Vitamin B5Vitamin B5 +174.5%
Contains more Vitamin B6Vitamin B6 +241%
Contains more Vitamin KVitamin K +40%
Contains more FolateFolate +205.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Chickpeas DV% diff.
Folate 525µg 172µg 88%
Copper 0.893mg 0.352mg 60%
Vitamin B1 0.713mg 0.116mg 50%
Selenium 27.9µg 3.7µg 44%
Phosphorus 411mg 168mg 35%
Potassium 1393mg 291mg 32%
Fiber 15.5g 7.6g 32%
Magnesium 176mg 48mg 30%
Iron 5.07mg 2.89mg 27%
Vitamin B6 0.474mg 0.139mg 26%
Protein 21.42g 8.86g 25%
Starch 34.17g 14%
Carbs 62.55g 27.42g 12%
Vitamin B2 0.212mg 0.063mg 11%
Vitamin B5 0.785mg 0.286mg 10%
Calories 347kcal 164kcal 9%
Zinc 2.28mg 1.53mg 7%
Vitamin C 6.3mg 1.3mg 6%
Calcium 113mg 49mg 6%
Manganese 1.148mg 1.03mg 5%
Polyunsaturated fat 0.407g 1.156g 5%
Vitamin B3 1.174mg 0.526mg 4%
Choline 66.2mg 42.8mg 4%
Fats 1.23g 2.59g 2%
Vitamin E 0.21mg 0.35mg 1%
Vitamin K 5.6µg 4µg 1%
Monounsaturated fat 0.229g 0.583g 1%
Protein per 100 calories 6.2g 5.4g N/A
Calories per 10 g protein 162kcal 185kcal N/A
Weight per 100 calories 29g 61g N/A
Unsaturated / Saturated Fat ratio 2.7 6.5 N/A
Net carbs 47.05g 19.82g N/A
Sugar 2.11g 4.8g N/A
Sodium 12mg 7mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.235g 0.269g 0%
Tryptophan 0.237mg 0.085mg 0%
Threonine 0.81mg 0.329mg 0%
Isoleucine 0.871mg 0.38mg 0%
Leucine 1.558mg 0.631mg 0%
Lysine 1.356mg 0.593mg 0%
Methionine 0.259mg 0.116mg 0%
Phenylalanine 1.095mg 0.475mg 0%
Valine 0.998mg 0.372mg 0%
Histidine 0.556mg 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 ProteinProtein +141.8%
Contains more CarbsCarbs +128.1%
Contains more OtherOther +277.2%
Contains more FatsFats +110.6%
Contains more WaterWater +431.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -12.6%
Contains more Mono. FatMonounsaturated fat +154.6%
Contains more Poly. FatPolyunsaturated fat +184%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.