Chickpeas (garbanzo beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Chickpeas (garbanzo 138
Beans 128
Protein (g)
Chickpeas (garbanzo 7.04
Beans 7.52
Carbs (g)
Chickpeas (garbanzo 22.9
Beans 24.8
Fat (g)
Chickpeas (garbanzo 2.47
Beans 0.100
Fiber (g)
Chickpeas (garbanzo 6.30
Beans 7.30
Quick answers
Which has more protein?
Beans, adzuki, mature seed, cooked, boiled, with salt — 7.52g vs 7.04g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 138 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seed, cooked, boiled, with salt 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 |
|---|---|---|---|
| Energy | |||
| Energy | 138 kcal | 128 kcal | +8% |
| Macronutrients | |||
| Water | 66.9 g | 66.3 g | +1% |
| Protein | 7.04 g | 7.52 g | -6% |
| Total lipid (fat) | 2.47 g | 0.100 g | +2370% |
| Carbohydrate, by difference | 22.9 g | 24.8 g | -8% |
| Fiber, total dietary | 6.30 g | 7.30 g | -14% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.213 g | 0.036 g | +492% |
| Fatty acids, total monounsaturated | 0.485 g | 0.009 g | +5289% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.025 mg | 0.115 mg | -78% |
| Riboflavin (Vitamin B2) | 0.015 mg | 0.064 mg | -77% |
| Niacin (Vitamin B3) | 0.125 mg | 0.717 mg | -83% |
| Pantothenic acid (Vitamin B5) | — | 0.430 mg | |
| Vitamin B-6 — Pyridoxine | 0.116 mg | 0.096 mg | +21% |
| Biotin (Vitamin B7) | 41.0 ug | 121 ug | -66% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 13.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.290 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 43.0 mg | 28.0 mg | +54% |
| Iron, Fe | 0.980 mg | 2.00 mg | -51% |
| Magnesium, Mg | 24.0 mg | 52.0 mg | -54% |
| Phosphorus, P | 80.0 mg | 168 mg | -52% |
| Potassium, K | 109 mg | 532 mg | -80% |
| Sodium, Na | 212 mg | 244 mg | -13% |
| Zinc, Zn | 0.590 mg | 1.77 mg | -67% |
| Copper, Cu | 0.250 mg | 0.298 mg | -16% |
| Manganese, Mn | 0.800 mg | 0.573 mg | +40% |
| Selenium, Se | 3.10 ug | 1.20 ug | +158% |
| Other Nutrients | |||
| Energy | 578 kj | 536 kj | +8% |
| Ash | 0.740 g | 1.33 g | -44% |
| Total Sugars | 4.00 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 41.0 ug | 121 ug | -66% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 41.0 ug | 121 ug | -66% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 22.0 IU | 6.00 IU | +267% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 3.40 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 0.179 g | — | |
| SFA 18:0 (Stearic acid) | 0.031 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.481 g | 0.009 g | +5244% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.962 g | 0.021 g | +4481% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.927 g | 0.021 g | +4314% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.036 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.069 g | 0.072 g | -4% |
| Threonine (EAA) | 0.263 g | 0.255 g | +3% |
| Isoleucine (EAA, BCAA) | 0.303 g | 0.300 g | +1% |
| Leucine (EAA, BCAA) | 0.503 g | 0.632 g | -20% |
| Lysine (EAA) | 0.473 g | 0.567 g | -17% |
| Methionine (EAA) | 0.093 g | 0.079 g | +18% |
| Cystine (conditionally essential) | 0.096 g | 0.070 g | +37% |
| Phenylalanine (EAA) | 0.379 g | 0.398 g | -5% |
| Tyrosine (conditionally essential) | 0.176 g | 0.224 g | -21% |
| Valine (EAA, BCAA) | 0.298 g | 0.387 g | -23% |
| Arginine (conditionally essential) | 0.667 g | 0.486 g | +37% |
| Histidine (EAA) | 0.195 g | 0.198 g | -2% |
| Alanine | 0.303 g | 0.439 g | -31% |
| Aspartic acid | 0.832 g | 0.891 g | -7% |
| Glutamic acid | 1.24 g | 1.17 g | +6% |
| Glycine (conditionally essential) | 0.295 g | 0.286 g | +3% |
| Proline (conditionally essential) | 0.292 g | 0.331 g | -12% |
| Serine | 0.356 g | 0.369 g | -4% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +158% in Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water Niacin (Vitamin B3) -83% in Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water Potassium, K -80% in Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water Thiamin (Vitamin B1) -78% in Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water
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