Canned chickpeas, drained vs Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
In short
For the same 100 calories you eat 72 g of canned chickpeas, drained or 61 g of chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt. Both get most of their calories from carbohydrate.
More in canned chickpeas, drained: sodium. More in chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt: folate (3×), iron (2.3×), zinc (2.1×) and thiamin (3.6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
71.9 g · 5.1 g protein · 16.2 g carbs (2.9 g sugars) · 2 g fat
61 g · 5.4 g protein · 16.7 g carbs (2.9 g sugars) · 1.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Folate34.5 µg · 105 µg9%26%
- Sodiumlimit177 mg · 4.3 mg8%<1%
- Iron0.77 mg · 1.8 mg4%10%
- Zinc0.45 mg · 0.93 mg4%8%
- Thiamin (B1)0.019 mg · 0.071 mg2%6%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein5.1 g · 5.4 g10%·11%
- Total fat2 g · 1.6 g3%·2%
- Saturated fatlimit0.15 g · 0.16 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates16.2 g · 16.7 g6%·6%
- Fiber4.6 g · 4.6 g16%·17%
- Potassium90.6 mg · 177 mg2%·4%
- Calcium32.4 mg · 29.9 mg2%·2%
- Magnesium18.7 mg · 29.3 mg4%·7%
- Phosphorus61.2 mg · 102 mg5%·8%
- Copper0.18 mg · 0.21 mg20%·24%
- Manganese0.61 mg · 0.63 mg26%·27%
- Selenium2.2 µg · 2.3 µg4%·4%
- Vitamin A0.72 µg · 0.61 µg<1%·<1%
- Vitamin C0.072 mg · 0.79 mg<1%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.21 mg · 0.21 mg1%·1%
- Vitamin K2.4 µg · 2.4 µg2%·2%
- Riboflavin (B2)0.011 mg · 0.038 mg1%·3%
- Niacin (B3)0.1 mg · 0.32 mg1%·2%
- Vitamin B60.083 mg · 0.085 mg5%·5%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: pantothenic acid (B5), choline.
From USDA FoodData Central: Canned chickpeas, drained (SR Legacy 173800), Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (SR Legacy 173757). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.