Comparing Nutrients in 500 calories Chickpeas VS Canned White Beans

Weight per 500 calories

• Chickpeas: 132g
• Canned White Beans: 439g

Chickpeas have 3.3 times more energy per 100g than Canned White Beans. It has high energy density when compared to other foods. Canned White Beans having average energy density.

Discover which food has more nutrients per 500 calories - Chickpeas or Canned White Beans?

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Chickpeas	Canned White Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.24% 8g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.3g	71.5% 93g	130g per day for Men 19-50 years
Sugars	19.5% 14g	1.75% 1.27g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	42.5% 16g	55.4% 21g	38g per day for Men 19-50 years
Protein	48.4% 27g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	184% 737μg	71.3% 285μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.88% 5.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.23% 1.1mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Canned White Beans	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	113% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	71.3% 5.7mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	98% 2.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.6% 333mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	28% 950mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.8% 7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.7mg	99% 1491mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	0.27% 10g	8.3% 307g	3700g per day for Men 19-50 years

Chickpeas VS Canned White Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chickpeas or Canned White Beans?

Lets compare vitamin content per 500 calories of Chickpeas vs Canned White Beans:

• 500 calories of Chickpeas have 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 4.1 times more Vitamin B3, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Canned White Beans.
• While 500 kcal of Canned White Beans contain 3.2 times more Vitamin E than Raw Chickpeas .
• 500 calories of Chickpeas have insufficient amounts of Vitamin E and Vitamin K
• 500 calories of Canned White Beans have insufficient amounts of Vitamin B3
• Both Raw Chickpeas as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Chickpeas vs Canned White Beans:

• 500 calories of Chickpeas have 1.2 times more Manganese than Canned White Beans.
• While 500 kcal of Canned White Beans contain 4.2 times more Calcium, 2.3 times more Iron, 2.1 times more Magnesium, 2.1 times more Potassium, more Selenium, 47 times more Sodium and 1.3 times more Zinc than Raw Chickpeas .
• Both Chickpeas and Canned White Beans contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Chickpeas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chickpeas have 11.8 times more Omega 6 and 11.1 times more Sugars than Canned White Beans.
• While 500 kcal of Canned White Beans contain 1.8 times more Omega 3 and 1.3 times more Fiber than Raw Chickpeas .
• Both Chickpeas and Canned White Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Chickpeas provide inadequate amounts of Omega 3
• 500 calories of Canned White Beans provide inadequate amounts of Omega 6