Canned chickpeas, drained vs Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
In short
One serving each: 352 calories in canned chickpeas, drained (1 can drained, 253 g), 269 calories in chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (1 cup, 164 g). Both get most of their calories from carbohydrate.
More in canned chickpeas, drained: sodium, manganese, fiber, copper and 2 more. More in chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt: folate (2.3×), iron, thiamin (2.8×), zinc and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 can drained (253 g) · 17.8 g protein · 57 g carbs (10.1 g sugars) · 7 g fat
1 cup (164 g) · 14.5 g protein · 45 g carbs (7.9 g sugars) · 4.2 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Folate30% vs 71%
121 µg vs 282 µg
- Sodiumlimit27% vs <1%
622 mg vs 11.5 mg
- Manganese93% vs 73%
2.1 mg vs 1.7 mg
- Fiber58% vs 45%
16.2 g vs 12.5 g
- Iron15% vs 26%
2.7 mg vs 4.7 mg
- Thiamin (B1)6% vs 16%
0.068 mg vs 0.19 mg
- Zinc14% vs 23%
1.6 mg vs 2.5 mg
- Copper71% vs 64%
0.64 mg vs 0.58 mg
- Protein36% vs 29%
17.8 g vs 14.5 g
- Riboflavin (B2)3% vs 8%
0.038 mg vs 0.1 mg
- Phosphorus17% vs 22%
215 mg vs 276 mg
- Carbohydrates21% vs 16%
57 g vs 45 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat7 g · 4.2 g9%·5%
- Saturated fatlimit0.54 g · 0.44 g3%·2%
- Cholesterollimit0 mg · 0 mg0%·0%
- Potassium319 mg · 477 mg7%·10%
- Calcium114 mg · 80.4 mg9%·6%
- Magnesium65.8 mg · 78.7 mg16%·19%
- Selenium7.8 µg · 6.1 µg14%·11%
- Vitamin A2.5 µg · 1.6 µg<1%·<1%
- Vitamin C0.25 mg · 2.1 mg<1%·2%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.73 mg · 0.57 mg5%·4%
- Vitamin K8.6 µg · 6.6 µg7%·5%
- Niacin (B3)0.35 mg · 0.86 mg2%·5%
- Vitamin B60.29 mg · 0.23 mg17%·13%
- 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.