Chickpeas vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Beans, cannellini, dry is higher in more vitamins & minerals
Calories (kcal)
Chickpeas —
Beans —
Protein (g)
Chickpeas 21.3
Beans 21.6
Carbs (g)
Chickpeas 60.4
Beans 59.8
Fat (g)
Chickpeas 6.27
Beans 2.20
Fiber (g)
Chickpeas —
Beans —
Quick answers
Which has more protein?
Beans, cannellini, dry — 21.6g vs 21.3g 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 | Beans | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 8.77 g | 12.3 g | -29% |
| Protein | 21.3 g | 21.6 g | -1% |
| Total lipid (fat) | 6.27 g | 2.20 g | +185% |
| Carbohydrate, by difference | 60.4 g | 59.8 g | +1% |
| Minerals | |||
| Calcium, Ca | 111 mg | 143 mg | -22% |
| Iron, Fe | 5.09 mg | 6.67 mg | -24% |
| Magnesium, Mg | 135 mg | 154 mg | -12% |
| Phosphorus, P | 353 mg | 412 mg | -14% |
| Potassium, K | 1074 mg | 1424 mg | -25% |
| Sodium, Na | 8.78 mg | 0 mg | |
| Zinc, Zn | 3.12 mg | 2.72 mg | +15% |
| Copper, Cu | 0.804 mg | 0.742 mg | +8% |
| Manganese, Mn | 3.58 mg | 1.78 mg | +101% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 383 kcal | 345 kcal | +11% |
| Energy (Atwater Specific Factors) | 372 kcal | 337 kcal | +11% |
| Nitrogen | 3.40 g | 3.45 g | -1% |
| Ash | 3.32 g | 4.14 g | -20% |
| Starch | 34.1 g | 29.9 g | +14% |
| Resistant starch | 7.00 g | 33.0 g | -79% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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