Chickpeas vs White Beans: Difference & Similarities

Chickpeas and white 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 white 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.

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to 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 mild, slightly nutty flavor.

White 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 white bean soup, salad, and dips.

In addition to being a nutritious food, white 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.

White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

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

Chickpeas vs White 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 white beans.

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

Chickpeas vs White 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 white beans vs chickpeas for weight loss, white 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 white 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 White Beans Protein

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

White Beans offer around 12% more protein than chickpeas.

White Beans have 23.4 grams of protein per 100 grams, while chickpeas have 20.5 grams of protein per 100 grams.

Chickpeas vs White 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 white beans.

The total amount of carbohydrates is around 4% higher in chickpeas than in white beans. They have 63 grams per 100 grams, compared to 60.3 grams in white beans.

There’s less sugar in white beans than in chickpeas, 80% precisely.

One handful of white 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 white beans.

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, white beans are a better source of fiber than chickpeas which offer 3.4 grams per portion.

Chickpeas vs White Beans Fats

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

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

Total fat in chickpeas and white beans:

• Chickpeas: 6 grams per 100 grams
• White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 67% lower in saturated fats.

White Beans and chickpeas contain 0.2 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Chickpeas vs White Beans Vitamins Content

This section will discuss the vitamin content of chickpeas and white beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

However, white beans have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

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

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

Chickpeas vs White 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 white beans comparison focuses on their mineral content.

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

On the other hand, white beans are a higher amount of manganese, and sodium.

Chickpeas and white beans contain the same amount of fluoride.

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

The Final Word

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

Both chickpeas and white 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.