Chickpeas vs. Pinto Beans
Nutrition comparison of Cooked Chickpeas and Pinto 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
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and pinto beans:
- Both chickpeas and pinto beans are high in calcium, calories, dietary fiber and potassium.
- Chickpea has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Chickpea is a great source of iron and protein.
- Pinto bean has 7.8 times less sugar than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chickpeas and pinto beans are high in calories. Chickpea has 44% more calories than pinto bean - chickpea has 164 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, chickpeas is lighter in carbs, heavier in fat and similar to pinto beans for protein. Chickpeas has a macronutrient ratio of 21:65:14 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Pinto Beans | |
|---|---|---|
| Protein | 21% | 24% |
| Carbohydrates | 65% | 69% |
| Fat | 14% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pinto bean has 26% less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both chickpeas and pinto beans are high in dietary fiber. Chickpea has 38% more dietary fiber than pinto bean - chickpea has 7.6g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Pinto bean has 7.8 times less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 27% more protein than pinto bean - chickpea has 8.9g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both chickpeas and pinto beans are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Chickpeas and pinto beans contain similar amounts of Vitamin C - chickpea has 1.3mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Chickpeas and pinto beans contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Chickpeas and pinto beans contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Chickpeas and pinto beans contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Chickpea has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both chickpeas and pinto beans contain significant amounts of niacin.
| Chickpeas | Pinto Beans | |
|---|---|---|
| Thiamin | 0.116 MG | 0.052 MG |
| Riboflavin | 0.063 MG | 0.019 MG |
| Niacin | 0.526 MG | 0.272 MG |
| Pantothenic acid | 0.286 MG | ~ |
| Vitamin B6 | 0.139 MG | ~ |
| Folate | 172 UG | 24 UG |
Minerals
calcium
Both chickpeas and pinto beans are high in calcium. Pinto bean has 29% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Chickpea is a great source of iron and it has 117% more iron than pinto bean - chickpea has 2.9mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both chickpeas and pinto beans are high in potassium. Chickpea has a little more potassium (6%) than pinto bean by weight - chickpea has 291mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.158 G |
| Total | 0.043 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than pinto bean per 100 grams.
| Chickpeas | Pinto Beans | |
|---|---|---|
| linoleic acid | 1.113 G | 0.115 G |
| Total | 1.113 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Pinto Beans 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 pinto beans contain more calories in 100 grams?Both chickpeas and pinto beans are high in calories. Chickpea has 40% more calories than pinto bean - chickpea has 164 calories in 100g and pinto bean has 114 calories.
Does chickpeas or pinto beans have more carbohydrates?
By weight, pinto bean has 30% fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does chickpeas or pinto beans contain more calcium?
Both chickpeas and pinto beans are high in calcium. Pinto bean has 30% more calcium than chickpea - chickpea has 49mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does chickpeas or pinto beans contain more potassium?
Both chickpeas and pinto beans are high in potassium. Chickpea has a little more potassium ( 10%) than pinto bean by weight - chickpea has 291mg of potassium in 100 grams and pinto bean has 274mg of potassium.