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.
White beans | Chickpeas |
Nutrient | white beans | chickpeas |
Protein | 14g | 11g |
Carbohydrate | 36g | 33g |
Fiber | 9g | 9g |
Fat | 1g | 3g |
Monounsat. Fat | 0g | 3g |
Polyunsat. Fat | 0g | 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 | white beans | chickpeas |
Choline | 12% | 12% |
Vitamin A | 0% | 0% |
Vitamin C | 0% | 2% |
Vitamin E | 11% | 4% |
Vitamin K | 6% | 6% |
White beans have significantly more Vitamins E than chickpeas . White beans are a good source of Potassium, Magnesium, Zinc, Calcium, Phosphorus. White beans are a great source of Iron. Chickpeas are a good source of 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)
Nutrient | white beans | chickpeas |
Vitamin B1 | 17% | 14% |
Vitamin B2 | 6% | 7% |
Vitamin B3 | 2% | 5% |
Vitamin B5 | 7% | 7% |
Vitamin B6 | 12% | 15% |
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 | white beans | chickpeas |
Sodium | 1% | 1% |
Potasium | 23% | 10% |
Calcium | 26% | 12% |
Magnesium | 26% | 17% |
Phosphorus | 28% | 35% |
Iron | 89% | 59% |
Manganese | 40% | 55% |
Selenium | 4% | 10% |
Copper | 41% | 43% |
Zinc | 21% | 20% |
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this: