Chickpeas vs. Green Bean
Nutrition comparison of Cooked Chickpeas and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and green bean:
- Both green bean and chickpeas are high in dietary fiber and potassium.
- Chickpea has more folate.
- Chickpea is a great source of calcium, iron and protein.
- Green bean has 75% less carbohydrates than chickpea.
- Green bean is a great source of Vitamin C.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and green bean has 81% less calories than chickpea - green bean has 31 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in carbs, heavier in fat and similar to green bean for protein. Chickpeas has a macronutrient ratio of 21:65:14 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Green Bean | |
|---|---|---|
| Protein | 21% | 20% |
| Carbohydrates | 65% | 76% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 75% less carbohydrates than chickpea - green bean has 7g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both green bean and chickpeas are high in dietary fiber. Chickpea has 181% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Green bean and chickpeas contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 384% more protein than green bean - green bean has 1.8g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both green bean and chickpeas are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 838% more Vitamin C than chickpea - green bean has 12.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Green bean has 34 times more Vitamin A than chickpea - green bean has 35ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Green bean and chickpeas contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Green bean has 975% more Vitamin K than chickpea - green bean has 43ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more folate. Both chickpeas and green bean contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Chickpeas | Green Bean | |
|---|---|---|
| Thiamin | 0.116 MG | 0.082 MG |
| Riboflavin | 0.063 MG | 0.104 MG |
| Niacin | 0.526 MG | 0.734 MG |
| Pantothenic acid | 0.286 MG | 0.225 MG |
| Vitamin B6 | 0.139 MG | 0.141 MG |
| Folate | 172 UG | 33 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 32% more calcium than green bean - green bean has 37mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 181% more iron than green bean - green bean has 1mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both green bean and chickpeas are high in potassium. Chickpea has 38% more potassium than green bean - green bean has 211mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Chickpeas | Green Bean | |
|---|---|---|
| beta-carotene | 16 UG | 379 UG |
| alpha-carotene | ~ | 69 UG |
| lutein + zeaxanthin | ~ | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and green bean contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.069 G |
| Total | 0.043 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than green bean per 100 grams.
| Chickpeas | Green Bean | |
|---|---|---|
| linoleic acid | 1.113 G | 0.044 G |
| Total | 1.113 G | 0.044 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Green Bean (Beans, snap, green, raw) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 green bean or chickpeas contain more calories in 100 grams?Chickpea is high in calories and green bean has 80% less calories than chickpea - green bean has 31 calories in 100g and chickpea has 164 calories.
Does green bean or chickpeas have more carbohydrates?
By weight, green bean has 80% fewer carbohydrates than chickpea - green bean has 7g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does green bean or chickpeas contain more potassium?
Both green bean and chickpeas are high in potassium. Chickpea has 40% more potassium than green bean - green bean has 211mg of potassium in 100 grams and chickpea has 291mg of potassium.