Beans vs. Chickpeas — In-Depth Nutrition Comparison

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What are the main differences between beans and chickpeas?

Chickpeas have more folate, iron, copper, phosphorus, fiber, and polyunsaturated fat than beans.
Chickpeas' daily need coverage for folate is 37% higher.
Chickpeas have 2 times less sugar than beans. Beans have 7.78g of sugar, while chickpeas have 4.8g.

We used Beans, baked, canned, no salt added and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types in this comparison.

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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.

Beans

Chickpeas

Contains less SodiumSodium	-85.7%
Contains more SeleniumSelenium	+21.6%

Contains more MagnesiumMagnesium	+50%
Contains more IronIron	+896.6%
Contains more CopperCopper	+70.9%
Contains more PhosphorusPhosphorus	+61.5%

~equal in Calcium ~49mg

~equal in Potassium ~291mg

~equal in Zinc ~1.53mg

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.

Beans

Chickpeas

Contains more Vitamin CVitamin C	+138.5%
Contains more Vitamin AVitamin A	+400%
Contains more Vitamin B1Vitamin B1	+29.3%

Contains more Vitamin EVitamin E	+133.3%
Contains more Vitamin B3Vitamin B3	+22.3%
Contains more Vitamin KVitamin K	+400%
Contains more FolateFolate	+616.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.063mg

~equal in Vitamin B6 ~0.139mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese		1.03mg	45%
Folate	24µg	172µg	37%
Iron	0.29mg	2.89mg	33%
Copper	0.206mg	0.352mg	16%
Phosphorus	104mg	168mg	9%
Protein	4.8g	8.86g	8%
Fiber	5.5g	7.6g	8%
Polyunsaturated fat	0.172g	1.156g	7%
Vitamin B5		0.286mg	6%
Magnesium	32mg	48mg	4%
Calories	105kcal	164kcal	3%
Fats	0.4g	2.59g	3%
Vitamin B1	0.15mg	0.116mg	3%
Vitamin K	0.8µg	4µg	3%
Vitamin C	3.1mg	1.3mg	2%
Carbs	20.49g	27.42g	2%
Choline	30.8mg	42.8mg	2%
Zinc	1.4mg	1.53mg	1%
Vitamin E	0.15mg	0.35mg	1%
Selenium	4.5µg	3.7µg	1%
Vitamin B3	0.43mg	0.526mg	1%
Vitamin B6	0.13mg	0.139mg	1%
Saturated fat	0.103g	0.269g	1%
Monounsaturated fat	0.035g	0.583g	1%
Protein per 100 calories	4.6g	5.4g	N/A
Calories per 10 g protein	219kcal	185kcal	N/A
Weight per 100 calories	95g	61g	N/A
Unsaturated / Saturated Fat ratio	2	6.5	N/A
Net carbs	14.99g	19.82g	N/A
Calcium	50mg	49mg	0%
Potassium	296mg	291mg	0%
Sugar	7.78g	4.8g	N/A
Sodium	1mg	7mg	0%
Vitamin A	5µg	1µg	0%
Vitamin B2	0.06mg	0.063mg	0%
Tryptophan		0.085mg	0%
Threonine		0.329mg	0%
Isoleucine		0.38mg	0%
Leucine		0.631mg	0%
Lysine		0.593mg	0%
Methionine		0.116mg	0%
Phenylalanine		0.475mg	0%
Valine		0.372mg	0%
Histidine		0.244mg	0%