Black Beans vs. Chickpeas

Nutrition comparison of Black Beans and Cooked Chickpeas


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of black beans versus cooked chickpeas (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in black beans and chickpeas:

  • Both chickpeas and black beans are high in dietary fiber and potassium.
  • Black bean has 19.8 times less sugar than chickpea.
  • Chickpea has more Vitamin B6 and folate.
  • Chickpea is a great source of calcium, iron and protein.
Detailed nutritional comparison of black beans and chickpeas 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: Black Beans (Beans, black turtle, mature seeds, canned) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Black Beans src
Image of Chickpeas src

Calories and Carbs

calories

Chickpea is high in calories and black bean has 45% less calories than chickpea - chickpea has 164 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, black beans is heavier in protein, heavier in carbs and lighter in fat compared to chickpeas per calorie. Black beans has a macronutrient ratio of 26:71:3 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Chickpeas
Protein 26% 21%
Carbohydrates 71% 65%
Fat 3% 14%
Alcohol ~ ~

carbohydrates

Black bean has 40% less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both chickpeas and black beans are high in dietary fiber. Chickpea has a little more dietary fiber (10%) than black bean by weight - chickpea has 7.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Black bean has 19.8 times less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Chickpea is a great source of protein and it has 47% more protein than black bean - chickpea has 8.9g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both chickpeas and black beans are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Chickpeas and black beans contain similar amounts of Vitamin C - chickpea has 1.3mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

Chickpeas and black beans contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and black bean does not contain significant amounts.

Vitamin E

Chickpeas and black beans contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Chickpeas and black beans contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Chickpea has more Vitamin B6 and folate. Both black beans and chickpeas contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.

Black Beans Chickpeas
Thiamin 0.14 MG 0.116 MG
Riboflavin 0.12 MG 0.063 MG
Niacin 0.62 MG 0.526 MG
Pantothenic acid 0.184 MG 0.286 MG
Vitamin B6 0.055 MG 0.139 MG
Folate 61 UG 172 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 40% more calcium than black bean - chickpea has 49mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Chickpea is a great source of iron and it has 52% more iron than black bean - chickpea has 2.9mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both chickpeas and black beans are high in potassium. Chickpea is very similar to chickpea for potassium - chickpea has 291mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both black beans and chickpeas contain significant amounts of alpha linoleic acid (ALA).

Black Beans Chickpeas
alpha linoleic acid 0.057 G 0.043 G
Total 0.057 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, chickpea has more linoleic acid than black bean per 100 grams.

Black Beans Chickpeas
linoleic acid 0.068 G 1.113 G
Total 0.068 G 1.113 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: Black Beans (Beans, black turtle, mature seeds, canned) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

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