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  6. Kidney beans vs. Chickpeas

Kidney beans vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on differences between kidney beans and chickpeas

  • Chickpeas are higher than kidney beans in manganese, copper, folate, and iron.
  • Chickpeas cover your daily manganese needs 26% more than kidney beans.
  • The glycemic index of kidney beans is lower.

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

Infographic

Kidney 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% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 PotassiumPotassium +39.2%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +40%
Contains more IronIron +30.2%
Contains more CopperCopper +63%
Contains more ZincZinc +53%
Contains more PhosphorusPhosphorus +21.7%
Contains more ManganeseManganese +139.5%
Contains more SeleniumSelenium +236.4%

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 B1Vitamin B1 +37.9%
Contains more Vitamin KVitamin K +110%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1066.7%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more FolateFolate +32.3%
Contains more CholineCholine +40.3%
~equal in Vitamin C ~1.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B3 ~0.526mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Chickpeas DV% diff.
Manganese 0.43mg 1.03mg 26%
Copper 0.216mg 0.352mg 15%
Folate 130µg 172µg 11%
Iron 2.22mg 2.89mg 8%
Polyunsaturated fat 0.278g 1.156g 6%
Selenium 1.1µg 3.7µg 5%
Fiber 6.4g 7.6g 5%
Zinc 1mg 1.53mg 5%
Vitamin B1 0.16mg 0.116mg 4%
Vitamin K 8.4µg 4µg 4%
Phosphorus 138mg 168mg 4%
Fats 0.5g 2.59g 3%
Potassium 405mg 291mg 3%
Vitamin E 0.03mg 0.35mg 2%
Choline 30.5mg 42.8mg 2%
Calories 127kcal 164kcal 2%
Carbs 22.8g 27.42g 2%
Saturated fat 0.073g 0.269g 1%
Calcium 35mg 49mg 1%
Monounsaturated fat 0.039g 0.583g 1%
Vitamin B5 0.22mg 0.286mg 1%
Vitamin B6 0.12mg 0.139mg 1%
Magnesium 42mg 48mg 1%
Protein 8.67g 8.86g 0%
Vitamin C 1.2mg 1.3mg 0%
Net carbs 16.4g 19.82g N/A
Sugar 0.32g 4.8g N/A
Sodium 1mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.058mg 0.063mg 0%
Vitamin B3 0.578mg 0.526mg 0%
Tryptophan 0.104mg 0.085mg 0%
Threonine 0.319mg 0.329mg 0%
Isoleucine 0.41mg 0.38mg 0%
Leucine 0.736mg 0.631mg 0%
Lysine 0.607mg 0.593mg 0%
Methionine 0.113mg 0.116mg 0%
Phenylalanine 0.511mg 0.475mg 0%
Valine 0.5mg 0.372mg 0%
Histidine 0.238mg 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +11.2%
Contains more OtherOther +18.5%
Contains more FatsFats +418%
Contains more CarbsCarbs +20.3%
~equal in Protein ~8.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 -72.9%
Contains more Mono. FatMonounsaturated fat +1394.9%
Contains more Poly. FatPolyunsaturated fat +315.8%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.