Chickpeas vs. Kidney beans — In-Depth Nutrition Comparison

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A recap on the differences between chickpeas and kidney beans

Chickpeas are higher than kidney beans in manganese, copper, folate, and iron.
Chickpeas cover your daily manganese needs 26% more than kidney beans.
Chickpeas contain 5 times more fats than kidney beans. While chickpeas contain 2.59g of fats, kidney beans contain only 0.5g.
The glycemic index of kidney beans is lower.

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

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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.

Chickpeas

Kidney beans

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%

Contains more PotassiumPotassium	+39.2%
Contains less SodiumSodium	-85.7%

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.

Chickpeas

Kidney beans

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 Vitamin B1Vitamin B1	+37.9%
Contains more Vitamin KVitamin K	+110%

~equal in Vitamin C ~1.2mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.058mg

~equal in Vitamin B3 ~0.578mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.03mg	0.43mg	26%
Copper	0.352mg	0.216mg	15%
Folate	172µg	130µg	11%
Iron	2.89mg	2.22mg	8%
Polyunsaturated fat	1.156g	0.278g	6%
Fiber	7.6g	6.4g	5%
Zinc	1.53mg	1mg	5%
Selenium	3.7µg	1.1µg	5%
Phosphorus	168mg	138mg	4%
Vitamin B1	0.116mg	0.16mg	4%
Vitamin K	4µg	8.4µg	4%
Fats	2.59g	0.5g	3%
Potassium	291mg	405mg	3%
Calories	164kcal	127kcal	2%
Carbs	27.42g	22.8g	2%
Vitamin E	0.35mg	0.03mg	2%
Choline	42.8mg	30.5mg	2%
Magnesium	48mg	42mg	1%
Calcium	49mg	35mg	1%
Vitamin B5	0.286mg	0.22mg	1%
Vitamin B6	0.139mg	0.12mg	1%
Saturated fat	0.269g	0.073g	1%
Monounsaturated fat	0.583g	0.039g	1%
Protein	8.86g	8.67g	0%
Protein per 100 calories	5.4g	6.8g	N/A
Calories per 10 g protein	185kcal	146kcal	N/A
Weight per 100 calories	61g	79g	N/A
Unsaturated / Saturated Fat ratio	6.5	4.3	N/A
Vitamin C	1.3mg	1.2mg	0%
Net carbs	19.82g	16.4g	N/A
Sugar	4.8g	0.32g	N/A
Sodium	7mg	1mg	0%
Vitamin A	1µg	0µg	0%
Vitamin B2	0.063mg	0.058mg	0%
Vitamin B3	0.526mg	0.578mg	0%
Tryptophan	0.085mg	0.104mg	0%
Threonine	0.329mg	0.319mg	0%
Isoleucine	0.38mg	0.41mg	0%
Leucine	0.631mg	0.736mg	0%
Lysine	0.593mg	0.607mg	0%
Methionine	0.116mg	0.113mg	0%
Phenylalanine	0.475mg	0.511mg	0%
Valine	0.372mg	0.5mg	0%
Histidine	0.244mg	0.238mg	0%