Beans vs Chickpeas (garbanzo beans
Nutrition comparison per 100 g serving
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Beans wins in 21 out of 29 nutrient categories
Beans: 21
vs
Chickpeas (garbanzo beans: 5
(3 ties)
Overview
| Nutrient | Beans | Chickpeas (garbanzo beans | Winner |
|---|---|---|---|
| Calories | 343 cal | 88 cal | |
| Protein | 21.0 g | 4.9 g | |
| Carbs | 64.2 g | 13.5 g | |
| Fat | 1.1 g | 2.0 g | |
| Fiber | 12.7 g | 4.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Beans | Chickpeas (garbanzo beans | Winner |
|---|---|---|---|
| Choline, total | 67.2 MG | 23.1 MG | |
| Folate, total | 463 UG | 25 UG | |
| Niacin | 1.9 MG | 0.1 MG | |
| Pantothenic acid | 1.0 MG | 0.3 MG | |
| Riboflavin | 0.2 MG | 0.0 MG | |
| Thiamin | 0.8 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.5 MG | 0.5 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 0.2 MG | |
| Vitamin K (phylloquinone) | 5.7 UG | 2.2 UG |
Minerals
| Mineral | Beans | Chickpeas (garbanzo beans | Winner |
|---|---|---|---|
| Calcium, Ca | 130 MG | 35 MG | |
| Copper, Cu | 0.8 MG | 0.2 MG | |
| Iron, Fe | 6.8 MG | 1.2 MG | |
| Magnesium, Mg | 182 MG | 27 MG | |
| Manganese, Mn | 1.4 MG | 0.8 MG | |
| Phosphorus, P | 415 MG | 80 MG | |
| Potassium, K | 1,464 MG | 144 MG | |
| Selenium, Se | 13 UG | 2 UG | |
| Sodium, Na | 8 MG | 132 MG | |
| Zinc, Zn | 2.6 MG | 0.7 MG |