Black Beans vs Chickpeas: How Are They Different?
Black Beans and chickpeas belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare black beans and chickpeas and help you learn more about their similarities and differences.
Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.
Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.
They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.
Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.
Chickpea pasta is also available.
In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.
They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.
Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.
Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.
Black Beans vs Chickpeas Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing black beans vs chickpeas.
This comparison will start by comparing the caloric value of black beans and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||341 kcal||378 kcal|
|Carbs||62.4 g||63 g|
|Sugar||2.12 g||10.7 g|
|Fiber||15.5 g||12.2 g|
|Protein||21.6 g||20.5 g|
|Fat||1.42 g||6.04 g|
|Saturated Fat||0.366 g||0.603 g|
Black Beans vs Chickpeas Calories
Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing black beans vs chickpeas for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.
However, both black beans and chickpeas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Black Beans vs Chickpeas Protein
Legumes and most legume products, including black beans and chickpeas, are important sources of plant-based protein.
Black Beans offer around 5% more protein than chickpeas.
Black Beans have 21.6 grams of protein per 100 grams, while chickpeas have 20.5 grams of protein per 100 grams.
Black Beans vs Chickpeas Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in black beans and chickpeas.
The total amount of carbohydrates is around 1% higher in chickpeas than in black beans. They have 63 grams per 100 grams, compared to 62.4 grams in black beans.
There’s less sugar in black beans than in chickpeas, 80% precisely.
One handful of black beans (28 grams) contains 0.6 grams of sugar, while the same amount of chickpeas contains 3 grams.
Lastly, let’s take a look at the dietary fiber in black beans and chickpeas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.3 grams of fiber per portion, black beans are a better source of fiber than chickpeas which black beans offer 3.4 grams per portion.
Black Beans vs Chickpeas Fats
Like most other legumes, with the exception of lupins and peanuts, black beans and chickpeas are low in fat.
Fats in black beans and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in black beans and chickpeas:
- Black Beans: 1.4 grams per 100 grams
- Chickpeas: 6 per 100 grams
Speaking of saturated fats, black beans are 33% lower in saturated fats.
Black Beans and chickpeas contain 0.4 grams and 0.6 grams of saturated fat per 100 grams, respectively.
Black Beans vs Chickpeas Vitamins Content
This section will discuss the vitamin content of black beans and chickpeas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Black Beans have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, chickpeas have a higher amount of vitamin B1 (Thiamine), and vitamin B3 (Niacin).
Black Beans and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins black beans and chickpeas contain side by side, so you can easily compare them.
|Vitamin A||17 IU||67 IU|
|Vitamin C||0||4 mg|
|Vitamin B1 (Thiamine)||0.9 mg||0.477 mg|
|Vitamin B2 (Riboflavin)||0.193 mg||0.212 mg|
|Vitamin B3 (Niacin)||1.96 mg||1.54 mg|
|Vitamin B5 (Pantothenic acid)||0.899 mg||1.59 mg|
|Vitamin B6 (Pyroxidine)||0.286 mg||0.535 mg|
|Vitamin B9 (Folate)||444 µg||557 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.21 mg||0.82 mg|
|Vitamin K||5.6 µg||9 µg|
Black Beans vs Chickpeas Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the black beans and chickpeas comparison focuses on their mineral content.
Black Beans are a better source of fluoride, manganese, and sodium than chickpeas.
On the other hand, chickpeas are a higher amount of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc.
Check out the table below to learn how black beans and chickpeas compare when it comes to mineral content.
|Calcium||123 mg||57 mg|
|Copper||0.841 mg||0.656 mg|
|Iron||5.02 mg||4.31 mg|
|Magnesium||171 mg||79 mg|
|Manganese||1.06 mg||21.3 mg|
|Phosphorus||352 mg||252 mg|
|Potassium||1480 mg||718 mg|
|Sodium||5 mg||24 mg|
|Zinc||3.65 mg||2.76 mg|
The Final Word
Black Beans and chickpeas are highly nutritious and a great addition to a plant-based diet.
Both black beans and chickpeas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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