Chickpeas vs. Green Bean

Nutrition comparison of Cooked Chickpeas and Green Bean


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

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

For a quick recap of significant nutrients and differences in chickpeas and green bean:

  • Both green bean and chickpeas are high in dietary fiber and potassium.
  • Chickpea has more folate.
  • Chickpea is a great source of calcium, iron and protein.
  • Green bean has 75% less carbohydrates than chickpea.
  • Green bean is a great source of Vitamin C.
Detailed nutritional comparison of chickpeas and green bean 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 Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Green Bean src

Calories and Carbs

calories

Chickpea is high in calories and green bean has 81% less calories than chickpea - green bean has 31 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, chickpeas is lighter in carbs, heavier in fat and similar to green bean for protein. Chickpeas has a macronutrient ratio of 21:65:14 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Green Bean
Protein 21% 20%
Carbohydrates 65% 76%
Fat 14% 5%
Alcohol ~ ~

carbohydrates

Green bean has 75% less carbohydrates than chickpea - green bean has 7g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both green bean and chickpeas are high in dietary fiber. Chickpea has 181% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Green bean and chickpeas contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Chickpea is a great source of protein and it has 384% more protein than green bean - green bean has 1.8g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both green bean and chickpeas are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Green bean is a great source of Vitamin C and it has 838% more Vitamin C than chickpea - green bean has 12.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Green bean has 34 times more Vitamin A than chickpea - green bean has 35ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Green bean and chickpeas contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Green bean has 975% more Vitamin K than chickpea - green bean has 43ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

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

Chickpeas Green Bean
Thiamin 0.116 MG 0.082 MG
Riboflavin 0.063 MG 0.104 MG
Niacin 0.526 MG 0.734 MG
Pantothenic acid 0.286 MG 0.225 MG
Vitamin B6 0.139 MG 0.141 MG
Folate 172 UG 33 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 32% more calcium than green bean - green bean has 37mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 181% more iron than green bean - green bean has 1mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both green bean and chickpeas are high in potassium. Chickpea has 38% more potassium than green bean - green bean has 211mg of potassium per 100 grams and chickpea has 291mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Chickpeas Green Bean
beta-carotene 16 UG 379 UG
alpha-carotene ~ 69 UG
lutein + zeaxanthin ~ 640 UG

Omega-3 and Omega-6

omega 3s

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

Chickpeas Green Bean
alpha linoleic acid 0.043 G 0.069 G
Total 0.043 G 0.069 G

omega 6s

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

Chickpeas Green Bean
linoleic acid 1.113 G 0.044 G
Total 1.113 G 0.044 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 Green Bean (Beans, snap, green, raw) .

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FAQ

Does green bean or chickpeas contain more calories in 100 grams?
Chickpea is high in calories and green bean has 80% less calories than chickpea - green bean has 31 calories in 100g and chickpea has 164 calories.

Does green bean or chickpeas have more carbohydrates?
By weight, green bean has 80% fewer carbohydrates than chickpea - green bean has 7g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Does green bean or chickpeas contain more potassium?
Both green bean and chickpeas are high in potassium. Chickpea has 40% more potassium than green bean - green bean has 211mg of potassium in 100 grams and chickpea has 291mg of potassium.

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