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Chickpeas vs Pinto beans
CALORIC DENSITY
Chickpeas , mature seeds, ckd, bld, wo/salt
Pinto beans, mature seeds, raw
1.64
3.47
16057
16042

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.
Chickpeas
Pinto beans
Protein = 11g
Protein = 12g
Carbohydrates = 33g
Carbohydrates = 36g
Fat = 3g
Fat = 1g
Fiber = 9g
Fiber = 9g
Monounsaturated = 1g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient chickpeas pinto beans
Protein 11g 12g
Carbohydrate 33g 36g
Fiber 9g 9g
Fat 3g 1g
Monounsat. Fat 1g 1g
Polyunsat. Fat 1g 0g
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 = 12%
Choline = 9%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 2%
Vitamin C = 5%
Vitamin E = 4%
Vitamin E = 1%
Vitamin K = 6%
Vitamin K = 4%
Nutrientchickpeas pinto beans
Choline12%9%
Vitamin A0%0%
Vitamin C2%5%
Vitamin E4%1%
Vitamin K6%4%

Chickpeas are a good source of Zinc, Phosphorus. Chickpeas are a great source of Iron. Pinto beans are a good source of Vitamin B6, Potassium, Magnesium. Pinto beans are a great source of Thiamin, Phosphorus, Iron.

pinto beans

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

Vitamin B1 = 14%
Vitamin B1 = 41%
Vitamin B2 = 7%
Vitamin B2 = 11%
Vitamin B3 = 5%
Vitamin B3 = 6%
Vitamin B5 = 7%
Vitamin B5 = 9%
Vitamin B6 = 15%
Vitamin B6 = 25%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientchickpeas pinto beans
Vitamin B114%41%
Vitamin B27%11%
Vitamin B35%6%
Vitamin B57%9%
Vitamin B615%25%
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 = 1%
Sodium = 0%
Potassium = 10%
Potassium = 23%
Calcium = 12%
Calcium = 13%
Magnesium = 17%
Magnesium = 29%
Phosphorus = 35%
Phosphorus = 41%
Iron = 59%
Iron = 49%
Manganese = 55%
Manganese = 29%
Selenium = 10%
Selenium = 36%
Copper = 43%
Copper = 51%
Zinc = 20%
Zinc = 14%
Nutrientchickpeas pinto beans
Sodium1%0%
Potasium10%23%
Calcium12%13%
Magnesium17%29%
Phosphorus35%41%
Iron59%49%
Manganese55%29%
Selenium10%36%
Copper43%51%
Zinc20%14%

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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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