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Black beans vs Chickpeas
CALORIC DENSITY
Black beans, mature seeds, ckd, bld, wo/salt
Chickpeas, garbanzo bns, bengal gm, mature seeds, raw
1.32
3.64
16015
16056

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Black beans
Chickpeas
Protein = 13g
Protein = 11g
Carbohydrates = 36g
Carbohydrates = 33g
Fat = 1g
Fat = 3g
Fiber = 13g
Fiber = 10g
Monounsaturated = 0g
Monounsaturated = 1g
Polyunsaturated = 0g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient black beans chickpeas
Protein 13g 11g
Carbohydrate 36g 33g
Fiber 13g 10g
Fat 1g 3g
Monounsat. Fat 0g 3g
Polyunsat. Fat 0g 1g
Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 0%
Choline = 12%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 3%
Vitamin E = 0%
Vitamin E = 4%
Vitamin K = 0%
Vitamin K = 6%
Nutrientblack beanschickpeas
Choline0%12%
Vitamin A0%0%
Vitamin C0%3%
Vitamin E0%4%
Vitamin K0%6%

Chickpeas have significantly more Vitamins K than black beans. Black beans are a good source of Thiamin, Magnesium, Phosphorus. Black beans are a great source of Iron. Chickpeas are a good source of Thiamin, Vitamin B6, Zinc, Phosphorus. Chickpeas are a great source of Iron.

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 37%
Vitamin B1 = 26%
Vitamin B2 = 8%
Vitamin B2 = 11%
Vitamin B3 = 6%
Vitamin B3 = 7%
Vitamin B5 = 7%
Vitamin B5 = 18%
Vitamin B6 = 10%
Vitamin B6 = 27%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientblack beanschickpeas
Vitamin B137%26%
Vitamin B28%11%
Vitamin B36%7%
Vitamin B57%18%
Vitamin B610%27%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 0%
Sodium = 1%
Potassium = 15%
Potassium = 14%
Calcium = 8%
Calcium = 12%
Magnesium = 30%
Magnesium = 18%
Phosphorus = 37%
Phosphorus = 35%
Iron = 53%
Iron = 57%
Manganese = 29%
Manganese = 53%
Selenium = 4%
Selenium = 10%
Copper = 32%
Copper = 47%
Zinc = 18%
Zinc = 20%
Nutrientblack beanschickpeas
Sodium0%1%
Potasium15%14%
Calcium8%12%
Magnesium30%18%
Phosphorus37%35%
Iron53%57%
Manganese29%53%
Selenium4%10%
Copper32%47%
Zinc18%20%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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