Chickpeas vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Chickpeas, (garbanzo beans, bengal gram), dry is higher in more vitamins & minerals
Calories (kcal)
Chickpeas —
Beans 237
Protein (g)
Chickpeas 21.3
Beans 3.80
Carbs (g)
Chickpeas 60.4
Beans 55.0
Fat (g)
Chickpeas 6.27
Beans 0.030
Fiber (g)
Chickpeas —
Beans —
Quick answers
Which has more protein?
Chickpeas, (garbanzo beans, bengal gram), dry — 21.3g vs 3.80g per 100g.
Which is more nutrient-dense?
Chickpeas, (garbanzo beans, bengal gram), 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 | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 237 kcal | |
| Macronutrients | |||
| Water | 8.77 g | 40.6 g | -78% |
| Protein | 21.3 g | 3.80 g | +460% |
| Total lipid (fat) | 6.27 g | 0.030 g | +20813% |
| Carbohydrate, by difference | 60.4 g | 55.0 g | +10% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.011 g | |
| Fatty acids, total monounsaturated | — | 0.003 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.101 mg | |
| Riboflavin (Vitamin B2) | — | 0.056 mg | |
| Niacin (Vitamin B3) | — | 0.631 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.378 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.084 mg | |
| Biotin (Vitamin B7) | — | 107 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 111 mg | 22.0 mg | +405% |
| Iron, Fe | 5.09 mg | 1.13 mg | +351% |
| Magnesium, Mg | 135 mg | 31.0 mg | +335% |
| Phosphorus, P | 353 mg | 74.0 mg | +377% |
| Potassium, K | 1074 mg | 119 mg | +803% |
| Sodium, Na | 8.78 mg | 218 mg | -96% |
| Zinc, Zn | 3.12 mg | 1.56 mg | +100% |
| Copper, Cu | 0.804 mg | 0.265 mg | +203% |
| Manganese, Mn | 3.58 mg | 0.504 mg | +611% |
| Selenium, Se | — | 3.20 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 383 kcal | — | |
| Energy (Atwater Specific Factors) | 372 kcal | — | |
| Energy | — | 992 kj | |
| Nitrogen | 3.40 g | — | |
| Ash | 3.32 g | 0.580 g | +472% |
| Starch | 34.1 g | — | |
| Resistant starch | 7.00 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 107 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 107 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 5.00 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.003 g | |
| Fatty acids, total polyunsaturated | — | 0.006 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.006 g | |
| Tryptophan (EAA) | — | 0.036 g | |
| Threonine (EAA) | — | 0.129 g | |
| Isoleucine (EAA, BCAA) | — | 0.151 g | |
| Leucine (EAA, BCAA) | — | 0.319 g | |
| Lysine (EAA) | — | 0.286 g | |
| Methionine (EAA) | — | 0.040 g | |
| Cystine (conditionally essential) | — | 0.035 g | |
| Phenylalanine (EAA) | — | 0.201 g | |
| Tyrosine (conditionally essential) | — | 0.113 g | |
| Valine (EAA, BCAA) | — | 0.196 g | |
| Arginine (conditionally essential) | — | 0.246 g | |
| Histidine (EAA) | — | 0.100 g | |
| Alanine | — | 0.222 g | |
| Aspartic acid | — | 0.451 g | |
| Glutamic acid | — | 0.593 g | |
| Glycine (conditionally essential) | — | 0.145 g | |
| Proline (conditionally essential) | — | 0.167 g | |
| Serine | — | 0.187 g | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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