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 88
Beans 128
Protein (g)
Chickpeas (garbanzo 4.92
Beans 7.52
Carbs (g)
Chickpeas (garbanzo 13.5
Beans 24.8
Fat (g)
Chickpeas (garbanzo 1.95
Beans 0.100
Fiber (g)
Chickpeas (garbanzo 4.40
Beans 7.30
Quick answers
Which has more protein?
Beans, adzuki, mature seed, cooked, boiled, with salt — 7.52g vs 4.92g per 100g.
Which has fewer calories?
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids — 88 vs 128 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 | 88 kcal | 128 kcal | -31% |
| Macronutrients | |||
| Water | 78.6 g | 66.3 g | +18% |
| Protein | 4.92 g | 7.52 g | -35% |
| Total lipid (fat) | 1.95 g | 0.100 g | +1850% |
| Carbohydrate, by difference | 13.5 g | 24.8 g | -46% |
| Fiber, total dietary | 4.40 g | 7.30 g | -40% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.204 g | 0.036 g | +467% |
| Fatty acids, total monounsaturated | 0.444 g | 0.009 g | +4833% |
| 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) | 0.032 mg | 0.115 mg | -72% |
| Riboflavin (Vitamin B2) | 0.015 mg | 0.064 mg | -77% |
| Niacin (Vitamin B3) | 0.130 mg | 0.717 mg | -82% |
| Pantothenic acid (Vitamin B5) | 0.299 mg | 0.430 mg | -30% |
| Vitamin B-6 — Pyridoxine | 0.473 mg | 0.096 mg | +393% |
| Biotin (Vitamin B7) | 25.0 ug | 121 ug | -79% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 32.6 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 9.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 28.0 mg | +25% |
| Iron, Fe | 1.23 mg | 2.00 mg | -38% |
| Magnesium, Mg | 27.0 mg | 52.0 mg | -48% |
| Phosphorus, P | 80.0 mg | 168 mg | -52% |
| Potassium, K | 144 mg | 532 mg | -73% |
| Sodium, Na | 278 mg | 244 mg | +14% |
| Zinc, Zn | 0.690 mg | 1.77 mg | -61% |
| Copper, Cu | 0.153 mg | 0.298 mg | -49% |
| Manganese, Mn | 0.818 mg | 0.573 mg | +43% |
| Selenium, Se | 2.00 ug | 1.20 ug | +67% |
| Other Nutrients | |||
| Energy | 369 kj | 536 kj | -31% |
| Ash | 1.09 g | 1.33 g | -18% |
| Folic acid (Vitamin B9 — synthetic) | 25.0 ug | 121 ug | -79% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 25.0 ug | 121 ug | -79% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 15.0 IU | 6.00 IU | +150% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 0.164 g | — | |
| SFA 18:0 (Stearic acid) | 0.028 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.441 g | 0.009 g | +4800% |
| Fatty acids, total polyunsaturated | 0.881 g | 0.021 g | +4095% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.849 g | 0.021 g | +3943% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.033 g | — | |
| Tryptophan (EAA) | 0.048 g | 0.072 g | -33% |
| Threonine (EAA) | 0.184 g | 0.255 g | -28% |
| Isoleucine (EAA, BCAA) | 0.212 g | 0.300 g | -29% |
| Leucine (EAA, BCAA) | 0.352 g | 0.632 g | -44% |
| Lysine (EAA) | 0.331 g | 0.567 g | -42% |
| Methionine (EAA) | 0.065 g | 0.079 g | -18% |
| Cystine (conditionally essential) | 0.067 g | 0.070 g | -4% |
| Phenylalanine (EAA) | 0.265 g | 0.398 g | -33% |
| Tyrosine (conditionally essential) | 0.123 g | 0.224 g | -45% |
| Valine (EAA, BCAA) | 0.208 g | 0.387 g | -46% |
| Arginine (conditionally essential) | 0.466 g | 0.486 g | -4% |
| Histidine (EAA) | 0.136 g | 0.198 g | -31% |
| Alanine | 0.212 g | 0.439 g | -52% |
| Aspartic acid | 0.582 g | 0.891 g | -35% |
| Glutamic acid | 0.866 g | 1.17 g | -26% |
| Glycine (conditionally essential) | 0.206 g | 0.286 g | -28% |
| Proline (conditionally essential) | 0.204 g | 0.331 g | -38% |
| Serine | 0.249 g | 0.369 g | -33% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
| Purines | |||
| Purine, adenine | 10.9 mg | — | |
| Purine, guanine | 10.1 mg | — | |
| Purine, hypoxanthine | 0.200 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.400 mg | — | |
| Purines, total | 21.6 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, solids and liquids nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +393% in Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids Niacin (Vitamin B3) -82% in Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids Biotin (Vitamin B7) -79% in Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids Riboflavin (Vitamin B2) -77% in Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids
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