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 237

Protein (g)

Chickpeas (garbanzo 20.5
Beans 3.80

Carbs (g)

Chickpeas (garbanzo 63.0
Beans 55.0

Fat (g)

Chickpeas (garbanzo 6.04
Beans 0.030

Fiber (g)

Chickpeas (garbanzo 12.2
Beans —

Quick answers

Which has more protein?

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw — 20.5g vs 3.80g per 100g.

Which has fewer calories?

Beans, adzuki, mature seeds, canned, sweetened — 237 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
Energy
Energy 378 kcal 237 kcal
Macronutrients
Water 7.68 g 40.6 g
Protein 20.5 g 3.80 g
Total lipid (fat) 6.04 g 0.030 g
Carbohydrate, by difference 63.0 g 55.0 g
Fiber, total dietary 12.2 g —
Fats & Fatty Acids
Fatty acids, total saturated 0.603 g 0.011 g
Fatty acids, total monounsaturated 1.38 g 0.003 g
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 0.101 mg
Riboflavin (Vitamin B2) 0.212 mg 0.056 mg
Niacin (Vitamin B3) 1.54 mg 0.631 mg
Pantothenic acid (Vitamin B5) 1.59 mg 0.378 mg
Vitamin B-6 — Pyridoxine 0.535 mg 0.084 mg
Biotin (Vitamin B7) 557 ug 107 ug
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 22.0 mg
Iron, Fe 4.31 mg 1.13 mg
Magnesium, Mg 79.0 mg 31.0 mg
Phosphorus, P 252 mg 74.0 mg
Potassium, K 718 mg 119 mg
Sodium, Na 24.0 mg 218 mg
Zinc, Zn 2.76 mg 1.56 mg
Copper, Cu 0.656 mg 0.265 mg
Manganese, Mn 4.15 mg 0.504 mg
Selenium, Se 0 ug 3.20 ug
Other Nutrients
Energy 1581 kj 992 kj
Ash 2.85 g 0.580 g
Total Sugars 10.7 g —
Folic acid (Vitamin B9 — synthetic) 557 ug 107 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 557 ug 107 ug
Vitamin B-12, added 0 ug —
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 67.0 IU 5.00 IU
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 0.003 g
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 0.006 g
PUFA 18:2 (Omega-6, Linoleic acid) 2.63 g 0.006 g
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 0.036 g
Threonine (EAA) 0.766 g 0.129 g
Isoleucine (EAA, BCAA) 0.882 g 0.151 g
Leucine (EAA, BCAA) 1.47 g 0.319 g
Lysine (EAA) 1.38 g 0.286 g
Methionine (EAA) 0.270 g 0.040 g
Cystine (conditionally essential) 0.279 g 0.035 g
Phenylalanine (EAA) 1.10 g 0.201 g
Tyrosine (conditionally essential) 0.512 g 0.113 g
Valine (EAA, BCAA) 0.865 g 0.196 g
Arginine (conditionally essential) 1.94 g 0.246 g
Histidine (EAA) 0.566 g 0.100 g
Alanine 0.882 g 0.222 g
Aspartic acid 2.42 g 0.451 g
Glutamic acid 3.60 g 0.593 g
Glycine (conditionally essential) 0.857 g 0.145 g
Proline (conditionally essential) 0.849 g 0.167 g
Serine 1.04 g 0.187 g
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 seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Manganese, Mn +723% in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Vitamin B-6 — Pyridoxine +537% in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Potassium, K +503% in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Protein +439% in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

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