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.
Detailed nutritional comparison of chickpeas and pinto beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Chickpeas src
Image of Pinto Beans src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Chickpeas or Pinto Beans .

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) .

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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.