Chickpeas (garbanzo beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Chickpeas (garbanzo 378
Beans 128
Protein (g)
Chickpeas (garbanzo 20.5
Beans 7.52
Carbs (g)
Chickpeas (garbanzo 63.0
Beans 24.8
Fat (g)
Chickpeas (garbanzo 6.04
Beans 0.100
Fiber (g)
Chickpeas (garbanzo 12.2
Beans 7.30
Quick answers
Which has more protein?
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw — 20.5g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 378 kcal per 100g.
Which is more nutrient-dense?
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 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 | 378 kcal | 128 kcal | +195% |
| Macronutrients | |||
| Water | 7.68 g | 66.3 g | -88% |
| Protein | 20.5 g | 7.52 g | +172% |
| Total lipid (fat) | 6.04 g | 0.100 g | +5940% |
| Carbohydrate, by difference | 63.0 g | 24.8 g | +154% |
| Fiber, total dietary | 12.2 g | 7.30 g | +67% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.603 g | 0.036 g | +1575% |
| Fatty acids, total monounsaturated | 1.38 g | 0.009 g | +15200% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.477 mg | 0.115 mg | +315% |
| Riboflavin (Vitamin B2) | 0.212 mg | 0.064 mg | +231% |
| Niacin (Vitamin B3) | 1.54 mg | 0.717 mg | +115% |
| Pantothenic acid (Vitamin B5) | 1.59 mg | 0.430 mg | +269% |
| Vitamin B-6 — Pyridoxine | 0.535 mg | 0.096 mg | +457% |
| Biotin (Vitamin B7) | 557 ug | 121 ug | +360% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 99.3 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 40.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.820 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 57.0 mg | 28.0 mg | +104% |
| Iron, Fe | 4.31 mg | 2.00 mg | +115% |
| Magnesium, Mg | 79.0 mg | 52.0 mg | +52% |
| Phosphorus, P | 252 mg | 168 mg | +50% |
| Potassium, K | 718 mg | 532 mg | +35% |
| Sodium, Na | 24.0 mg | 244 mg | -90% |
| Zinc, Zn | 2.76 mg | 1.77 mg | +56% |
| Copper, Cu | 0.656 mg | 0.298 mg | +120% |
| Manganese, Mn | 4.15 mg | 0.573 mg | +624% |
| Selenium, Se | 0 ug | 1.20 ug | -100% |
| Other Nutrients | |||
| Energy | 1581 kj | 536 kj | +195% |
| Ash | 2.85 g | 1.33 g | +114% |
| Total Sugars | 10.7 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 557 ug | 121 ug | +360% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 557 ug | 121 ug | +360% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 67.0 IU | 6.00 IU | +1017% |
| 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 | 9.00 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) | 0.009 g | — | |
| SFA 16:0 (Palmitic acid) | 0.508 g | — | |
| SFA 18:0 (Stearic acid) | 0.086 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.012 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.37 g | 0.009 g | +15067% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.73 g | 0.021 g | +12905% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.63 g | 0.021 g | +12419% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.102 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) | 0.200 g | 0.072 g | +178% |
| Threonine (EAA) | 0.766 g | 0.255 g | +200% |
| Isoleucine (EAA, BCAA) | 0.882 g | 0.300 g | +194% |
| Leucine (EAA, BCAA) | 1.47 g | 0.632 g | +132% |
| Lysine (EAA) | 1.38 g | 0.567 g | +143% |
| Methionine (EAA) | 0.270 g | 0.079 g | +242% |
| Cystine (conditionally essential) | 0.279 g | 0.070 g | +299% |
| Phenylalanine (EAA) | 1.10 g | 0.398 g | +177% |
| Tyrosine (conditionally essential) | 0.512 g | 0.224 g | +129% |
| Valine (EAA, BCAA) | 0.865 g | 0.387 g | +124% |
| Arginine (conditionally essential) | 1.94 g | 0.486 g | +299% |
| Histidine (EAA) | 0.566 g | 0.198 g | +186% |
| Alanine | 0.882 g | 0.439 g | +101% |
| Aspartic acid | 2.42 g | 0.891 g | +172% |
| Glutamic acid | 3.60 g | 1.17 g | +207% |
| Glycine (conditionally essential) | 0.857 g | 0.286 g | +200% |
| Proline (conditionally essential) | 0.849 g | 0.331 g | +156% |
| Serine | 1.04 g | 0.369 g | +181% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0.210 mg | — | |
| Genistein | 0.065 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.380 mg | — | |
| Purines | |||
| Purine, adenine | 17.0 mg | — | |
| Purine, guanine | 14.0 mg | — | |
| Purine, hypoxanthine | 18.0 mg | — | |
| Purine, xanthine | 7.00 mg | — | |
| Purines, total | 56.0 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, raw nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Manganese, Mn +624% in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Vitamin B-6 — Pyridoxine +457% in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Biotin (Vitamin B7) +360% in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Thiamin (Vitamin B1) +315% in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
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