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.
| Chickpeas | Navy beans |
| Nutrient | chickpeas | navy beans |
| Protein | 11g | 18g |
| Carbohydrate | 33g | 39g |
| Fiber | 10g | 0g |
| Fat | 3g | 2g |
| Monounsat. Fat | 1g | 2g |
| Polyunsat. Fat | 1g | 1g |
| Saturated Fat | 0g | 0g |
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.
| Nutrient | chickpeas | navy beans |
| Choline | 12% | 0% |
| Vitamin A | 0% | 0% |
| Vitamin C | 3% | 75% |
| Vitamin E | 4% | 0% |
| Vitamin K | 6% | 0% |
Chickpeas have significantly more Vitamins K than navy beans. Navy beans have significantly more Vitamins C than chickpeas. Chickpeas are a good source of Thiamin, Vitamin B6, Zinc, Phosphorus. Chickpeas are a great source of Iron. Navy beans are a good source of Niacin, Potassium, Zinc. Navy beans are a great source of Vitamin C, Riboflavin, Pantothenic Acid, Vitamin B6, Magnesium, Phosphorus, Iron. Navy beans are an excellent source of Thiamin.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | chickpeas | navy beans |
| Vitamin B1 | 26% | 116% |
| Vitamin B2 | 11% | 58% |
| Vitamin B3 | 7% | 30% |
| Vitamin B5 | 18% | 49% |
| Vitamin B6 | 27% | 52% |
| Vitamin B12 | 0% | 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.
| Nutrient | chickpeas | navy beans |
| Sodium | 1% | 3% |
| Potasium | 14% | 26% |
| Calcium | 12% | 9% |
| Magnesium | 18% | 86% |
| Phosphorus | 35% | 51% |
| Iron | 57% | 96% |
| Manganese | 53% | 53% |
| Selenium | 10% | 4% |
| Copper | 47% | 106% |
| Zinc | 20% | 28% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
