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  6. Chickpeas vs. Soybean

Chickpeas vs. Soybean — In-Depth Nutrition Comparison

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What are the main differences between chickpeas and soybeans?

  • Chickpeas are richer in folate and manganese, while soybeans are higher in iron, vitamin B2, vitamin K, phosphorus, magnesium, vitamin B6, potassium, and selenium.
  • Chickpeas' daily need coverage for folate is 30% higher.
  • Chickpeas have a higher glycemic index (36) than soybeans (14).

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Soybeans, mature cooked, boiled, without salt types in this comparison.

Infographic

Chickpeas vs Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more ZincZinc +33%
Contains more ManganeseManganese +25%
Contains more MagnesiumMagnesium +79.2%
Contains more CalciumCalcium +108.2%
Contains more PotassiumPotassium +77%
Contains more IronIron +77.9%
Contains more CopperCopper +15.6%
Contains more PhosphorusPhosphorus +45.8%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +97.3%

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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +31.8%
Contains more Vitamin B5Vitamin B5 +59.8%
Contains more FolateFolate +218.5%
Contains more Vitamin CVitamin C +30.8%
Contains more Vitamin B1Vitamin B1 +33.6%
Contains more Vitamin B2Vitamin B2 +352.4%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more Vitamin KVitamin K +380%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.35mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Soybean DV% diff.
Folate 172µg 54µg 30%
Iron 2.89mg 5.14mg 28%
Polyunsaturated fat 1.156g 5.064g 26%
Protein 8.86g 18.21g 19%
Vitamin B2 0.063mg 0.285mg 17%
Vitamin K 4µg 19.2µg 13%
Phosphorus 168mg 245mg 11%
Fats 2.59g 8.97g 10%
Magnesium 48mg 86mg 9%
Manganese 1.03mg 0.824mg 9%
Potassium 291mg 515mg 7%
Selenium 3.7µg 7.3µg 7%
Vitamin B6 0.139mg 0.234mg 7%
Carbs 27.42g 8.36g 6%
Fiber 7.6g 6g 6%
Copper 0.352mg 0.407mg 6%
Calcium 49mg 102mg 5%
Saturated fat 0.269g 1.297g 5%
Zinc 1.53mg 1.15mg 3%
Vitamin B1 0.116mg 0.155mg 3%
Monounsaturated fat 0.583g 1.981g 3%
Vitamin B5 0.286mg 0.179mg 2%
Vitamin B3 0.526mg 0.399mg 1%
Choline 42.8mg 47.5mg 1%
Calories 164kcal 172kcal 0%
Protein per 100 calories 5.4g 11g N/A
Calories per 10 g protein 185kcal 94kcal N/A
Weight per 100 calories 61g 58g N/A
Unsaturated / Saturated Fat ratio 6.5 5.4 N/A
Vitamin C 1.3mg 1.7mg 0%
Net carbs 19.82g 2.36g N/A
Sugar 4.8g 3g N/A
Sodium 7mg 1mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.35mg 0.35mg 0%
Tryptophan 0.085mg 0.242mg 0%
Threonine 0.329mg 0.723mg 0%
Isoleucine 0.38mg 0.807mg 0%
Leucine 0.631mg 1.355mg 0%
Lysine 0.593mg 1.108mg 0%
Methionine 0.116mg 0.224mg 0%
Phenylalanine 0.475mg 0.869mg 0%
Valine 0.372mg 0.831mg 0%
Histidine 0.244mg 0.449mg 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +228%
Contains more ProteinProtein +105.5%
Contains more FatsFats +246.3%
Contains more OtherOther +107.6%
~equal in Water ~62.55g

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +239.8%
Contains more Poly. FatPolyunsaturated fat +338.1%

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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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.