Chickpeas vs. White Beans

Nutrition comparison of Cooked Chickpeas and White 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 white beans (100g each) below using 2020 USDA and NIH data[1].

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

  • Both chickpeas and white beans are high in calcium, calories, dietary fiber, iron and potassium.
  • Chickpea has more niacin and folate.
  • White bean has 15.5 times less sugar than chickpea.
Detailed nutritional comparison of chickpeas and white 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 White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of White Beans src

Calories and Carbs

calories

Both chickpeas and white beans are high in calories. Chickpea has 44% more calories than white bean - chickpea has 164 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, chickpeas is lighter in protein, lighter in carbs and heavier in fat compared to white beans per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas White Beans
Protein 21% 25%
Carbohydrates 65% 73%
Fat 14% 2%
Alcohol ~ ~

carbohydrates

White bean has 23% less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both chickpeas and white beans are high in dietary fiber. Chickpea has 58% more dietary fiber than white bean - chickpea has 7.6g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

White bean has 15.5 times less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

Chickpeas and white beans contain similar amounts of protein - chickpea has 8.9g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Both chickpeas and white beans are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin C

Chickpea has more Vitamin C than white bean - chickpea has 1.3mg of Vitamin C per 100 grams and white bean does not contain significant amounts.

Vitamin A

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

Vitamin E

Chickpeas and white beans contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Chickpeas and white beans contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

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

Chickpeas White Beans
Thiamin 0.116 MG 0.096 MG
Riboflavin 0.063 MG 0.037 MG
Niacin 0.526 MG 0.113 MG
Pantothenic acid 0.286 MG 0.185 MG
Vitamin B6 0.139 MG 0.075 MG
Folate 172 UG 65 UG

Minerals

calcium

Both chickpeas and white beans are high in calcium. White bean has 49% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

Both chickpeas and white beans are high in iron. Chickpea is very similar to chickpea for iron - chickpea has 2.9mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both chickpeas and white beans are high in potassium. White bean has 56% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Chickpeas White Beans
alpha linoleic acid 0.043 G 0.056 G
Total 0.043 G 0.056 G

omega 6s

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

Chickpeas White Beans
linoleic acid 1.113 G 0.067 G
Total 1.113 G 0.067 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 White Beans (Beans, white, mature seeds, canned) .

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FAQ

Does chickpeas or white beans contain more calories in 100 grams?
Both chickpeas and white beans are high in calories. Chickpea has 40% more calories than white bean - chickpea has 164 calories in 100g and white bean has 114 calories.

Does chickpeas or white beans have more carbohydrates?
By weight, white bean has 20% fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does chickpeas or white beans contain more calcium?
Both chickpeas and white beans are high in calcium. White bean has 50% more calcium than chickpea - chickpea has 49mg of calcium in 100 grams and white bean has 73mg of calcium.

Does chickpeas or white beans contain more iron?
Both chickpeas and white beans are high in iron. Chickpea is very similar to chickpea for iron - chickpea has 2.9mg of iron in 100 grams and white bean has 3mg of iron.

Does chickpeas or white beans contain more potassium?
Both chickpeas and white beans are high in potassium. White bean has 60% more potassium than chickpea - chickpea has 291mg of potassium in 100 grams and white bean has 454mg of potassium.