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  6. Chickpea raw vs. Kidney beans raw

Chickpea raw vs. Kidney beans raw — In-Depth Nutrition Comparison

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Summary of differences between chickpea raw and kidney beans raw

  • Chickpea raw has more manganese, folate, vitamin B5, and vitamin B6; however, kidney beans raw is higher in fiber, iron, copper, phosphorus, potassium, and magnesium.
  • Chickpea raw covers your daily need for manganese 882% more than kidney beans raw.
  • Chickpea raw has 2 times more vitamin B5 than kidney beans raw. While chickpea raw has 1.588mg of vitamin B5, kidney beans raw has only 0.78mg.
  • The glycemic index of chickpea raw is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Chickpea raw vs Kidney beans raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more ManganeseManganese +1986.8%
Contains more MagnesiumMagnesium +77.2%
Contains more CalciumCalcium +150.9%
Contains more PotassiumPotassium +95.8%
Contains more IronIron +90.3%
Contains more CopperCopper +46%
Contains more PhosphorusPhosphorus +61.5%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~2.79mg
~equal in Sodium ~24mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 13% 0% 1% 16% 119% 49% 29% 95% 123% 0% 23% 418%
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 15% 0% 0% 4.4% 132% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin B5Vitamin B5 +103.6%
Contains more Vitamin B6Vitamin B6 +34.8%
Contains more FolateFolate +41.4%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin B1Vitamin B1 +10.9%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin KVitamin K +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.219mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Kidney beans raw DV% diff.
Manganese 21.306mg 1.021mg 882%
Fiber 12.2g 24.9g 51%
Iron 4.31mg 8.2mg 49%
Folate 557µg 394µg 41%
Copper 0.656mg 0.958mg 34%
Phosphorus 252mg 407mg 22%
Potassium 718mg 1406mg 20%
Choline 99.3mg 18%
Vitamin B5 1.588mg 0.78mg 16%
Magnesium 79mg 140mg 15%
Polyunsaturated fat 2.731g 0.457g 15%
Vitamin B6 0.535mg 0.397mg 11%
Calcium 57mg 143mg 9%
Fats 6.04g 0.83g 8%
Vitamin K 9µg 19µg 8%
Protein 20.47g 23.58g 6%
Selenium 0µg 3.2µg 6%
Vitamin E 0.82mg 0.22mg 4%
Vitamin B1 0.477mg 0.529mg 4%
Vitamin B3 1.541mg 2.06mg 3%
Monounsaturated fat 1.377g 0.064g 3%
Calories 378kcal 333kcal 2%
Saturated fat 0.603g 0.12g 2%
Vitamin C 4mg 4.5mg 1%
Carbs 62.95g 60.01g 1%
Vitamin B2 0.212mg 0.219mg 1%
Protein per 100 calories 5.4g 7.1g N/A
Calories per 10 g protein 185kcal 141kcal N/A
Weight per 100 calories 26g 30g N/A
Unsaturated / Saturated Fat ratio 6.8 4.3 N/A
Net carbs 50.75g 35.11g N/A
Sugar 10.7g 2.23g N/A
Zinc 2.76mg 2.79mg 0%
Sodium 24mg 24mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.279mg 0%
Threonine 0.766mg 0.992mg 0%
Isoleucine 0.882mg 1.041mg 0%
Leucine 1.465mg 1.882mg 0%
Lysine 1.377mg 1.618mg 0%
Methionine 0.27mg 0.355mg 0%
Phenylalanine 1.103mg 1.275mg 0%
Valine 0.865mg 1.233mg 0%
Histidine 0.566mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +627.7%
Contains more ProteinProtein +15.2%
Contains more WaterWater +53%
~equal in Carbs ~60.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +2051.6%
Contains more Poly. FatPolyunsaturated fat +497.6%
Contains less Sat. FatSaturated fat -80.1%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.