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  6. Chickpeas vs. Bean raw

Chickpeas vs. Bean raw — In-Depth Nutrition Comparison

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How are chickpeas and bean raw 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.

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

Infographic

Chickpeas vs Bean raw 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
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%
Contains less SodiumSodium -41.7%
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%

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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +110.6%
Contains more WaterWater +431.4%
Contains more ProteinProtein +141.8%
Contains more CarbsCarbs +128.1%
Contains more OtherOther +277.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +154.6%
Contains more Poly. FatPolyunsaturated fat +184%
Contains less Sat. FatSaturated fat -12.6%

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.