Chickpeas vs. Kidney Beans
Nutrition comparison of Cooked Chickpeas and Kidney 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
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and kidney beans:
- Both chickpeas and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Chickpea has more thiamin, riboflavin, pantothenic acid and folate.
- Chickpea is a great source of iron.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chickpeas and kidney beans are high in calories. Chickpea has 36% more calories than kidney bean - chickpea has 164 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, chickpeas is lighter in protein, heavier in fat and similar to kidney beans for carbs. Chickpeas has a macronutrient ratio of 21:65:14 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Kidney Beans | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 65% | 67% |
| Fat | 14% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kidney bean has 24% less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both chickpeas and kidney beans are high in dietary fiber. Chickpea has 27% more dietary fiber than kidney bean - chickpea has 7.6g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both chickpeas and kidney beans are high in protein. Chickpea has a little more protein (9%) than kidney bean by weight - chickpea has 8.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both chickpeas and kidney beans are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Chickpeas and kidney beans contain similar amounts of Vitamin C - chickpea has 1.3mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Chickpeas and kidney beans contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Chickpeas and kidney beans contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Chickpeas and kidney beans contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, riboflavin, pantothenic acid and folate. Both chickpeas and kidney beans contain significant amounts of niacin and Vitamin B6.
| Chickpeas | Kidney Beans | |
|---|---|---|
| Thiamin | 0.116 MG | 0.06 MG |
| Riboflavin | 0.063 MG | 0.015 MG |
| Niacin | 0.526 MG | 0.417 MG |
| Pantothenic acid | 0.286 MG | ~ |
| Vitamin B6 | 0.139 MG | 0.113 MG |
| Folate | 172 UG | 23 UG |
Minerals
calcium
Both chickpeas and kidney beans are high in calcium. Kidney bean has 18% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Chickpea is a great source of iron and it has 93% more iron than kidney bean - chickpea has 2.9mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both chickpeas and kidney beans are high in potassium. Chickpea has 16% more potassium than kidney bean - chickpea has 291mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.132 G |
| Total | 0.043 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than kidney bean per 100 grams.
| Chickpeas | Kidney Beans | |
|---|---|---|
| linoleic acid | 1.113 G | 0.217 G |
| Total | 1.113 G | 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Kidney Beans 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 % |
|
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 % |
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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 % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 kidney beans contain more calories in 100 grams?Both chickpeas and kidney beans are high in calories. Chickpea has 40% more calories than kidney bean - chickpea has 164 calories in 100g and kidney bean has 121 calories.
Does chickpeas or kidney beans have more carbohydrates?
By weight, kidney bean has 20% fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does chickpeas or kidney beans contain more calcium?
Both chickpeas and kidney beans are high in calcium. Kidney bean has 20% more calcium than chickpea - chickpea has 49mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does chickpeas or kidney beans contain more potassium?
Both chickpeas and kidney beans are high in potassium. Chickpea has 20% more potassium than kidney bean - chickpea has 291mg of potassium in 100 grams and kidney bean has 250mg of potassium.