Chickpeas vs Kidney Beans: Difference & Similarities
Chickpeas and kidney beans 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 chickpeas and kidney beans and help you learn more about their similarities and differences.
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.
Kidney beans (Phaseolus vulgaris) are a type of legume 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, as well as their rich, nutty flavor.
Kidney beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as kidney bean soup, chili, and salads.
In addition to being a nutritious food, kidney beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
Kidney 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), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.
Chickpeas vs Kidney Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chickpeas vs kidney beans.
This comparison will start by comparing the caloric value of chickpeas and kidney beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Chickpeas vs Kidney Beans 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 kidney beans vs chickpeas for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.
However, both chickpeas and kidney beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Chickpeas vs Kidney Beans Protein
Legumes and most legume products, including chickpeas and kidney beans, are important sources of plant-based protein.
Kidney Beans offer around 13% more protein than chickpeas.
Kidney Beans have 23.6 grams of protein per 100 grams, while chickpeas have 20.5 grams of protein per 100 grams.
Chickpeas vs Kidney Beans 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 chickpeas and kidney beans.
The total amount of carbohydrates is around 5% higher in chickpeas than in kidney beans. They have 63 grams per 100 grams, compared to 60 grams in kidney beans.
There’s less sugar in kidney beans than in chickpeas, 80% precisely.
One handful of kidney 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 chickpeas and kidney beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7 grams of fiber per portion, kidney beans are a better source of fiber than chickpeas which offer 3.4 grams per portion.
Chickpeas vs Kidney Beans Fats
Like most other legumes, with the exception of lupins and peanuts, chickpeas and kidney beans are low in fat.
Fats in chickpeas and kidney beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in chickpeas and kidney beans:
- Chickpeas: 6 grams per 100 grams
- Kidney Beans: 0.8 per 100 grams
Speaking of saturated fats, kidney beans are 83% lower in saturated fats.
Kidney Beans and chickpeas contain 0.1 grams and 0.6 grams of saturated fat per 100 grams, respectively.
Chickpeas vs Kidney Beans Vitamins Content
This section will discuss the vitamin content of chickpeas and kidney beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chickpeas have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin K.
However, kidney beans have a higher amount of vitamin A, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Chickpeas and kidney beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chickpeas and kidney beans contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Chickpeas vs Kidney Beans 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 chickpeas and kidney beans comparison focuses on their mineral content.
Chickpeas are a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc than kidney beans.
On the other hand, kidney beans are a higher amount of manganese.
Chickpeas and kidney beans contain the same amount of fluoride, and sodium.
Check out the table below to learn how chickpeas and kidney beans compare when it comes to mineral content.
The Final Word
Chickpeas and kidney beans are highly nutritious and a great addition to a plant-based diet.
Both chickpeas and kidney beans 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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