Chickpeas vs. White Beans
Nutrition comparison of Cooked Chickpeas and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and white beans:
- Both chickpeas and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Chickpea has more niacin and folate.
- White bean has 15.5 times less sugar than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chickpeas and white beans are high in calories. Chickpea has 44% more calories than white bean - chickpea has 164 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, chickpeas is lighter in protein, lighter in carbs and heavier in fat compared to white beans per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | White Beans | |
|---|---|---|
| Protein | 21% | 25% |
| Carbohydrates | 65% | 73% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
White bean has 23% less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both chickpeas and white beans are high in dietary fiber. Chickpea has 58% more dietary fiber than white bean - chickpea has 7.6g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 15.5 times less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Chickpeas and white beans contain similar amounts of protein - chickpea has 8.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both chickpeas and white beans are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than white bean - chickpea has 1.3mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Chickpeas and white beans contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Chickpeas and white beans contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Chickpeas and white beans contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Chickpea has more niacin and folate. Both chickpeas and white beans contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Chickpeas | White Beans | |
|---|---|---|
| Thiamin | 0.116 MG | 0.096 MG |
| Riboflavin | 0.063 MG | 0.037 MG |
| Niacin | 0.526 MG | 0.113 MG |
| Pantothenic acid | 0.286 MG | 0.185 MG |
| Vitamin B6 | 0.139 MG | 0.075 MG |
| Folate | 172 UG | 65 UG |
Minerals
calcium
Both chickpeas and white beans are high in calcium. White bean has 49% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both chickpeas and white beans are high in iron. Chickpea is very similar to chickpea for iron - chickpea has 2.9mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both chickpeas and white beans are high in potassium. White bean has 56% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and white beans contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.056 G |
| Total | 0.043 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than white bean per 100 grams.
| Chickpeas | White Beans | |
|---|---|---|
| linoleic acid | 1.113 G | 0.067 G |
| Total | 1.113 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Cooked Chickpeas g
()
|
Daily Values (%) |
White Beans g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chickpeas or white beans contain more calories in 100 grams?Both chickpeas and white beans are high in calories. Chickpea has 40% more calories than white bean - chickpea has 164 calories in 100g and white bean has 114 calories.
Does chickpeas or white beans have more carbohydrates?
By weight, white bean has 20% fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does chickpeas or white beans contain more calcium?
Both chickpeas and white beans are high in calcium. White bean has 50% more calcium than chickpea - chickpea has 49mg of calcium in 100 grams and white bean has 73mg of calcium.
Does chickpeas or white beans contain more iron?
Both chickpeas and white beans are high in iron. Chickpea is very similar to chickpea for iron - chickpea has 2.9mg of iron in 100 grams and white bean has 3mg of iron.
Does chickpeas or white beans contain more potassium?
Both chickpeas and white beans are high in potassium. White bean has 60% more potassium than chickpea - chickpea has 291mg of potassium in 100 grams and white bean has 454mg of potassium.