Chickpeas (garbanzo beans vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Beans, cannellini, dry is higher in more vitamins & minerals
Calories (kcal)
Chickpeas (garbanzo —
Beans —
Protein (g)
Chickpeas (garbanzo 7.02
Beans 21.6
Carbs (g)
Chickpeas (garbanzo 20.3
Beans 59.8
Fat (g)
Chickpeas (garbanzo 3.10
Beans 2.20
Fiber (g)
Chickpeas (garbanzo —
Beans —
Quick answers
Which has more protein?
Beans, cannellini, dry — 21.6g vs 7.02g per 100g.
Which is more nutrient-dense?
Beans, cannellini, dry scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Chickpeas (garbanzo beans | Beans | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 68.6 g | 12.3 g | +458% |
| Protein | 7.02 g | 21.6 g | -67% |
| Total lipid (fat) | 3.10 g | 2.20 g | +41% |
| Carbohydrate, by difference | 20.3 g | 59.8 g | -66% |
| Minerals | |||
| Calcium, Ca | 40.5 mg | 143 mg | -72% |
| Iron, Fe | 1.04 mg | 6.67 mg | -84% |
| Magnesium, Mg | 28.4 mg | 154 mg | -82% |
| Phosphorus, P | 86.5 mg | 412 mg | -79% |
| Potassium, K | 137 mg | 1424 mg | -90% |
| Sodium, Na | 202 mg | 0 mg | |
| Zinc, Zn | 0.724 mg | 2.72 mg | -73% |
| Copper, Cu | 0.267 mg | 0.742 mg | -64% |
| Manganese, Mn | 0.745 mg | 1.78 mg | -58% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 137 kcal | 345 kcal | -60% |
| Energy (Atwater Specific Factors) | 133 kcal | 337 kcal | -60% |
| Nitrogen | 1.12 g | 3.45 g | -67% |
| Ash | 0.975 g | 4.14 g | -76% |
| Total dietary fiber (AOAC 2011.25) | 5.93 g | — | |
| Starch | 12.8 g | 29.9 g | -57% |
| Resistant starch | 2.00 g | 33.0 g | -94% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed nutrition facts Beans, cannellini, dry nutrition facts Compare other foods →
Dig deeper — biggest differences
Potassium, K -90% in Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed Iron, Fe -84% in Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed Magnesium, Mg -82% in Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed Phosphorus, P -79% in Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
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