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Chickpeas vs Winged Beans: How To Choose?

This article explains the key similarities and differences between chickpeas and winged beans, foods from the legumes and legume product group. Read on to learn more about the chickpeas vs winged beans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 18, 2023.

Chickpeas and winged 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 winged 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.

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.

Winged Beans

Winged beans (Psophocarpus tetragonolobus) are a tropical legume that is native to Southeast Asia and Africa.

They are also known as asparagus beans or goa beans and are a popular vegetable in many countries in that region.

They are high in protein, fiber, and various vitamins and minerals, making them a nutritious addition to a plant-based diet.

They are typically cooked as a vegetable side dish or in soups and stews. They can also be used as an ingredient in various recipes, such as curries, stir-fries, and salads.

Winged beans are a nutrient-dense food that can provide various health benefits. They are an excellent source of protein, which is essential for building and repairing muscle tissue, and they are also high in fiber, which can help promote healthy digestion.

They also contain various vitamins and minerals, including vitamin C, iron, and potassium, which can support overall health and well-being.

Additionally, their high protein and fiber content makes them filling, aiding in weight management. They may also have antioxidant properties, which can help to protect cells from damage caused by free radicals.

Winged Beans is an excellent source of Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).

It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Chickpeas vs Winged 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 winged beans.

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

ChickpeasWinged Beans
Energy378 kcal409 kcal
Carbs63 g41.71 g
Fiber12.2 g25.9 g
Protein20.5 g29.65 g
Fat6.04 g16.32 g
Saturated Fat0.603 g2.303 g

Chickpeas vs Winged 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 chickpeas vs winged beans for weight loss, chickpeas are slightly lower in calories, with 378 calories per 100 grams, compared to 409 calories per 100 grams of winged beans.

However, both chickpeas and winged 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 Winged Beans Protein

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

Winged Beans offers around 31% more protein than chickpeas.

Winged Beans has 29.7 grams of protein per 100 grams, while chickpeas have 20.5 grams of protein per 100 grams.

Chickpeas vs Winged 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 winged beans.

The total amount of carbohydrates is around 34% higher in chickpeas than in winged beans. They have 63 grams per 100 grams, compared to 41.7 grams in winged beans.

There’s less sugar in winged beans than in chickpeas, 100% precisely.

One handful of winged beans (28 grams) contains 0 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 winged beans.

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

With 7.3 grams of fiber per portion, winged beans is a better source of fiber than chickpeas which offers 3.4 grams per portion.

Chickpeas vs Winged Beans Fats

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

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

Total fat in chickpeas and winged beans:

  • Chickpeas: 6 grams per 100 grams
  • Winged Beans: 16.3 per 100 grams

Speaking of saturated fats, chickpeas are 74% lower in saturated fats.

Chickpeas and winged beans contain 0.6 grams and 2.3 grams of saturated fat per 100 grams, respectively.

Chickpeas vs Winged Beans Vitamins Content

This section will discuss the vitamin content of chickpeas and winged 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 B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B3 (Niacin).

However, winged beans has a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

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

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

ChickpeasWinged Beans
Vitamin A67 IU0
Vitamin C4 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.477 mg1.03 mg
Vitamin B2 (Riboflavin)0.212 mg0.45 mg
Vitamin B3 (Niacin)1.54 mg3.09 mg
Vitamin B5 (Pantothenic acid)1.59 mg0.795 mg
Vitamin B6 (Pyroxidine)0.535 mg0.175 mg
Vitamin B9 (Folate)557 µg45 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.82 mg0
Vitamin K9 µg0

Chickpeas vs Winged 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 winged beans comparison focuses on their mineral content.

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

On the other hand, winged beans is a higher amount of fluoride, and manganese.

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

ChickpeasWinged Beans
Calcium57 mg440 mg
Copper0.656 mg2.88 mg
Fluoride2.2 µg0
Iron4.31 mg13.44 mg
Magnesium79 mg179 mg
Manganese21.3 mg3.721 mg
Phosphorus252 mg451 mg
Potassium718 mg977 mg
Selenium08.2 µg
Sodium24 mg38 mg
Zinc2.76 mg4.48 mg

The Final Word

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

Both chickpeas and winged 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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