Chickpeas (garbanzo beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt is higher in more vitamins & minerals
Calories (kcal)
Chickpeas (garbanzo 164
Beans 128
Protein (g)
Chickpeas (garbanzo 8.86
Beans 7.52
Carbs (g)
Chickpeas (garbanzo 27.4
Beans 24.8
Fat (g)
Chickpeas (garbanzo 2.59
Beans 0.100
Fiber (g)
Chickpeas (garbanzo 7.60
Beans 7.30
Quick answers
Which has more protein?
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt — 8.86g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 164 kcal per 100g.
Which is more nutrient-dense?
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without 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 | 164 kcal | 128 kcal | +28% |
| Macronutrients | |||
| Water | 60.2 g | 66.3 g | -9% |
| Protein | 8.86 g | 7.52 g | +18% |
| Total lipid (fat) | 2.59 g | 0.100 g | +2490% |
| Carbohydrate, by difference | 27.4 g | 24.8 g | +11% |
| Fiber, total dietary | 7.60 g | 7.30 g | +4% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.269 g | 0.036 g | +647% |
| Fatty acids, total monounsaturated | 0.583 g | 0.009 g | +6378% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.30 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.116 mg | 0.115 mg | +1% |
| Riboflavin (Vitamin B2) | 0.063 mg | 0.064 mg | -2% |
| Niacin (Vitamin B3) | 0.526 mg | 0.717 mg | -27% |
| Pantothenic acid (Vitamin B5) | 0.286 mg | 0.430 mg | -33% |
| Vitamin B-6 — Pyridoxine | 0.139 mg | 0.096 mg | +45% |
| Biotin (Vitamin B7) | 172 ug | 121 ug | +42% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 42.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 16.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.350 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 49.0 mg | 28.0 mg | +75% |
| Iron, Fe | 2.89 mg | 2.00 mg | +45% |
| Magnesium, Mg | 48.0 mg | 52.0 mg | -8% |
| Phosphorus, P | 168 mg | 168 mg | = |
| Potassium, K | 291 mg | 532 mg | -45% |
| Sodium, Na | 7.00 mg | 244 mg | -97% |
| Zinc, Zn | 1.53 mg | 1.77 mg | -14% |
| Copper, Cu | 0.352 mg | 0.298 mg | +18% |
| Manganese, Mn | 1.03 mg | 0.573 mg | +80% |
| Selenium, Se | 3.70 ug | 1.20 ug | +208% |
| Other Nutrients | |||
| Energy | 686 kj | 536 kj | +28% |
| Ash | 0.920 g | 1.33 g | -31% |
| Total Sugars | 4.80 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 172 ug | 121 ug | +42% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 172 ug | 121 ug | +42% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 27.0 IU | 6.00 IU | +350% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.00 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) | 0.004 g | — | |
| SFA 16:0 (Palmitic acid) | 0.215 g | — | |
| SFA 18:0 (Stearic acid) | 0.037 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.578 g | 0.009 g | +6322% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.16 g | 0.021 g | +5405% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.11 g | 0.021 g | +5200% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.043 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) | 0.085 g | 0.072 g | +18% |
| Threonine (EAA) | 0.329 g | 0.255 g | +29% |
| Isoleucine (EAA, BCAA) | 0.380 g | 0.300 g | +27% |
| Leucine (EAA, BCAA) | 0.631 g | 0.632 g | = |
| Lysine (EAA) | 0.593 g | 0.567 g | +5% |
| Methionine (EAA) | 0.116 g | 0.079 g | +47% |
| Cystine (conditionally essential) | 0.119 g | 0.070 g | +70% |
| Phenylalanine (EAA) | 0.475 g | 0.398 g | +19% |
| Tyrosine (conditionally essential) | 0.220 g | 0.224 g | -2% |
| Valine (EAA, BCAA) | 0.372 g | 0.387 g | -4% |
| Arginine (conditionally essential) | 0.835 g | 0.486 g | +72% |
| Histidine (EAA) | 0.244 g | 0.198 g | +23% |
| Alanine | 0.380 g | 0.439 g | -13% |
| Aspartic acid | 1.04 g | 0.891 g | +17% |
| Glutamic acid | 1.55 g | 1.17 g | +32% |
| Glycine (conditionally essential) | 0.369 g | 0.286 g | +29% |
| Proline (conditionally essential) | 0.366 g | 0.331 g | +11% |
| Serine | 0.447 g | 0.369 g | +21% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0.020 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.020 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, cooked, boiled, without salt nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +208% in Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Sodium, Na -97% in Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Manganese, Mn +80% in Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Calcium, Ca +75% in Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
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