Chickpeas vs Vigna Mungo Beans: How Do They Compare?

Chickpeas and vigna mungo 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 vigna mungo beans and help you learn more about their similarities and differences.

Chickpeas

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.

Chickpeas can be enjoyed in a variety of dishes, including hummus, falafel, and curry, and can also be ground into flour and used in baked goods such as bread and cookies.

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.

Vigna Mungo Beans

Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.

Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.

It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.

In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.

It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.

Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.

Chickpeas vs Vigna Mungo 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 vigna mungo beans.

This comparison will start by comparing the caloric value of chickpeas and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Chickpeas vs Vigna Mungo 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 vigna mungo beans vs chickpeas for weight loss, vigna mungo beans are slightly lower in calories, with 341 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.

However, both chickpeas and vigna mungo 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 Vigna Mungo Beans Protein

Legumes and most legume products, including chickpeas and vigna mungo beans, are important sources of plant-based protein.

Vigna Mungo Beans offer around 19% more protein than chickpeas.

Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while chickpeas have 20.5 grams of protein per 100 grams.

Chickpeas vs Vigna Mungo 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 vigna mungo beans.

The total amount of carbohydrates is around 6% higher in chickpeas than in vigna mungo beans. They have 63 grams per 100 grams, compared to 59 grams in vigna mungo beans.

There’s less sugar in vigna mungo beans than in chickpeas, 40% precisely.

One handful of vigna mungo beans (28 grams) contains 1.8 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 vigna mungo beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 5.1 grams of fiber per portion, vigna mungo beans are a better source of fiber than chickpeas which offer 3.4 grams per portion.

Chickpeas vs Vigna Mungo Beans Fats

Like most other legumes, with the exception of lupins and peanuts, chickpeas and vigna mungo beans are low in fat.

Fats in chickpeas and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in chickpeas and vigna mungo beans:

• Chickpeas: 6 grams per 100 grams
• Vigna Mungo Beans: 1.6 per 100 grams

Speaking of saturated fats, vigna mungo beans are 83% lower in saturated fats.

Vigna Mungo Beans and chickpeas contain 0.1 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Chickpeas vs Vigna Mungo Beans Vitamins Content

This section will discuss the vitamin content of chickpeas and vigna mungo 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 B2 (Riboflavin).

However, vigna mungo beans have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Chickpeas and vigna mungo beans contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins chickpeas and vigna mungo beans contain side by side, so you can easily compare them.

Chickpeas vs Vigna Mungo 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 vigna mungo beans comparison focuses on their mineral content.

Chickpeas are a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than vigna mungo beans.

On the other hand, vigna mungo beans are a higher amount of manganese.

Chickpeas and vigna mungo beans contain the same amount of fluoride.

Check out the table below to learn how chickpeas and vigna mungo beans compare when it comes to mineral content.

The Final Word

Chickpeas and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.

Both chickpeas and vigna mungo 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.