Black Beans vs. Chickpeas
Nutrition comparison of Black Beans and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and chickpeas:
- Both chickpeas and black beans are high in dietary fiber and potassium.
- Black bean has 19.8 times less sugar than chickpea.
- Chickpea has more Vitamin B6 and folate.
- Chickpea is a great source of calcium, iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and black bean has 45% less calories than chickpea - chickpea has 164 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, heavier in carbs and lighter in fat compared to chickpeas per calorie. Black beans has a macronutrient ratio of 26:71:3 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Chickpeas | |
|---|---|---|
| Protein | 26% | 21% |
| Carbohydrates | 71% | 65% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Black bean has 40% less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both chickpeas and black beans are high in dietary fiber. Chickpea has a little more dietary fiber (10%) than black bean by weight - chickpea has 7.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 19.8 times less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 47% more protein than black bean - chickpea has 8.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both chickpeas and black beans are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Chickpeas and black beans contain similar amounts of Vitamin C - chickpea has 1.3mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Chickpeas and black beans contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Chickpeas and black beans contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Chickpeas and black beans contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Chickpea has more Vitamin B6 and folate. Both black beans and chickpeas contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Black Beans | Chickpeas | |
|---|---|---|
| Thiamin | 0.14 MG | 0.116 MG |
| Riboflavin | 0.12 MG | 0.063 MG |
| Niacin | 0.62 MG | 0.526 MG |
| Pantothenic acid | 0.184 MG | 0.286 MG |
| Vitamin B6 | 0.055 MG | 0.139 MG |
| Folate | 61 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 40% more calcium than black bean - chickpea has 49mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Chickpea is a great source of iron and it has 52% more iron than black bean - chickpea has 2.9mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both chickpeas and black beans are high in potassium. Chickpea is very similar to chickpea for potassium - chickpea has 291mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black beans and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.043 G |
| Total | 0.057 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than black bean per 100 grams.
| Black Beans | Chickpeas | |
|---|---|---|
| linoleic acid | 0.068 G | 1.113 G |
| Total | 0.068 G | 1.113 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Black Beans g
()
|
Daily Values (%) |
Cooked Chickpeas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chickpeas or black beans contain more calories in 100 grams?Chickpea is high in calories and black bean has 50% less calories than chickpea - chickpea has 164 calories in 100g and black bean has 91 calories.
Does chickpeas or black beans have more carbohydrates?
By weight, black bean has 40% fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does chickpeas or black beans contain more potassium?
Both chickpeas and black beans are high in potassium. Chickpea is very similar to chickpea for potassium - chickpea has 291mg of potassium in 100 grams and black bean has 308mg of potassium.