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  6. Chickpeas vs. Beans, black, mature seeds, canned, low sodium

Chickpeas vs. Beans, black, mature seeds, canned, low sodium — In-Depth Nutrition Comparison

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Summary of differences between chickpeas and beans, black, mature seeds, canned, low sodium

  • Beans, black, mature seeds, canned, low sodium has less manganese, folate, copper, iron, zinc, phosphorus, and vitamin B6 than chickpeas.
  • Chickpeas cover your daily need for manganese, 35% more than beans, black, mature seeds, canned, low sodium.
  • Chickpeas have 3 times more zinc than beans, black, mature seeds, canned, low sodium. While chickpeas have 1.53mg of zinc, beans, black, mature seeds, canned, low sodium has only 0.54mg.
  • Chickpeas have less sodium.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Beans, black, mature seeds, canned, low sodium.

Infographic

Chickpeas vs Beans, black, mature seeds, canned, low sodium 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 25% 11% 27% 71% 64% 15% 46% 18% 30% 7.1%
Contains more MagnesiumMagnesium +37.1%
Contains more CalciumCalcium +40%
Contains more IronIron +52.1%
Contains more CopperCopper +83.3%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +55.6%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +342.1%
Contains more SeleniumSelenium +184.6%
~equal in Potassium ~308mg

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 9% 0% 0% 12% 35% 28% 12% 11% 13% 0% 5.8% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more Vitamin B6Vitamin B6 +152.7%
Contains more Vitamin KVitamin K +73.9%
Contains more FolateFolate +182%
Contains more Vitamin CVitamin C +107.7%
Contains more Vitamin EVitamin E +77.1%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more Vitamin B2Vitamin B2 +90.5%
Contains more Vitamin B3Vitamin B3 +17.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Beans, black, mature seeds, canned, low sodium DV% diff.
Manganese 1.03mg 0.233mg 35%
Folate 172µg 61µg 28%
Copper 0.352mg 0.192mg 18%
Iron 2.89mg 1.9mg 12%
Zinc 1.53mg 0.54mg 9%
Phosphorus 168mg 108mg 9%
Polyunsaturated fat 1.156g 0.125g 7%
Protein 8.86g 6.03g 6%
Sodium 7mg 138mg 6%
Vitamin B6 0.139mg 0.055mg 6%
Calories 164kcal 91kcal 4%
Fats 2.59g 0.29g 4%
Carbs 27.42g 16.55g 4%
Selenium 3.7µg 1.3µg 4%
Vitamin B2 0.063mg 0.12mg 4%
Choline 42.8mg 23.2mg 4%
Magnesium 48mg 35mg 3%
Fiber 7.6g 6.9g 3%
Vitamin C 1.3mg 2.7mg 2%
Vitamin E 0.35mg 0.62mg 2%
Vitamin B1 0.116mg 0.14mg 2%
Vitamin B5 0.286mg 0.184mg 2%
Calcium 49mg 35mg 1%
Potassium 291mg 308mg 1%
Vitamin B3 0.526mg 0.62mg 1%
Vitamin K 4µg 2.3µg 1%
Saturated fat 0.269g 0.075g 1%
Monounsaturated fat 0.583g 0.025g 1%
Protein per 100 calories 5.4g 6.6g N/A
Calories per 10 g protein 185kcal 151kcal N/A
Weight per 100 calories 61g 110g N/A
Unsaturated / Saturated Fat ratio 6.5 2 N/A
Net carbs 19.82g 9.65g N/A
Sugar 4.8g 0.23g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.085mg 0.072mg 0%
Threonine 0.329mg 0.222mg 0%
Isoleucine 0.38mg 0.285mg 0%
Leucine 0.631mg 0.512mg 0%
Lysine 0.593mg 0.422mg 0%
Methionine 0.116mg 0.079mg 0%
Phenylalanine 0.475mg 0.356mg 0%
Valine 0.372mg 0.348mg 0%
Histidine 0.244mg 0.166mg 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
6% 17% 76%
Protein: 6.03 g
Fats: 0.29 g
Carbs: 16.55 g
Water: 75.64 g
Other: 1.49 g
Contains more ProteinProtein +46.9%
Contains more FatsFats +793.1%
Contains more CarbsCarbs +65.7%
Contains more WaterWater +25.6%
Contains more OtherOther +62%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.075 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.125 g
Contains more Mono. FatMonounsaturated fat +2232%
Contains more Poly. FatPolyunsaturated fat +824.8%
Contains less Sat. FatSaturated fat -72.1%

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Beans, black, mature seeds, canned, low sodium - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175238/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.