Black Beans (Raw)vsChickpeas (garbanzo Beans Bengal Gram) (Raw)
Black Beans (Raw) has 341 calories and 22g protein per 100g. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g Black Beans (Raw) has more protein, Black Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Chickpeas (garbanzo Beans Bengal Gram) (Raw)
Black Beans (Raw) will keep you satisfied longer with 15.5g fiber, 21.6g protein — fat and protein slow digestion while fiber adds bulk.
Black Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Black Beans (Raw) provides 123mg of calcium per 100g — a much better source for bone health.
Black Beans (Raw) edges ahead overall with more fiber, less sugar, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Chickpeas (garbanzo Beans Bengal Gram) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 378kcal19% | <0.1kcal |
| Protein | 22g43% | 21g41% | +1.1g |
| Total Fat | 1.4g2% | 6.0g8% | <0.1g |
| Saturated Fat | 0.37g2% | 0.60g3% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 63g23% | <0.1g |
| Dietary Fiber | 16g55% | 12g44% | +3.3g |
| Sugars | 2.1g | 11g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 4.0mg4% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.82mg5% | <0.1mg |
| Vitamin K | 5.6mcg5% | 9.0mcg8% | <0.1mcg |
| Vitamin B6 | 0.29mg17% | 0.54mg31% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 557mcg139% | <0.1mcg |
| Thiamin (B1) | 0.90mg75% | 0.48mg40% | +0.42mg |
| Riboflavin (B2) | 0.19mg15% | 0.21mg16% | <0.1mg |
| Niacin (B3) | 2.0mg12% | 1.5mg10% | +0.42mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 24mg1% | <0.1mg |
| Calcium | 123mg9% | 57mg4% | +66mg |
| Iron | 5.0mg28% | 4.3mg24% | +0.71mg |
| Potassium | 1480mg31% | 718mg15% | +762mg |
| Phosphorus | 352mg28% | 252mg20% | +100mg |
| Magnesium | 171mg41% | 79mg19% | +92mg |
| Zinc | 3.6mg33% | 2.8mg25% | +0.89mg |
| Copper | 0.84mg93% | 0.66mg73% | +0.18mg |
| Manganese | 1.1mg46% | 4.2mg180% | <0.1mg |
| Selenium | 3.2mcg6% | 0mcg0% | +3.2mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) is moderately lower in calories than Chickpeas (garbanzo Beans Bengal Gram) (Raw), containing 341 kcal compared to 378 kcal per 100g (11% fewer calories).
Protein: Black Beans (Raw) provides more protein with 21.6g versus 20.5g per 100g. In terms of protein-to-calorie efficiency, Black Beans (Raw) offers better value for building and maintaining muscle.
Fat: Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fat (6.04g vs 1.42g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 3mcg vs 0mcg), Vitamin C (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4mg vs 0mg), Vitamin E (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 0.82mg vs 0.21mg).
Key Minerals: Notable mineral differences include Selenium (Black Beans (Raw): 3.2mcg vs 0mcg), Sodium (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 24mg vs 5mg), Manganese (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4.15mg vs 1.06mg).
Diet Suitability: Both fit a high-protein diet. Black Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Chickpeas (garbanzo Beans Bengal Gram) (Raw)?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 20.5g for Chickpeas (garbanzo Beans Bengal Gram) (Raw).
- Which is lower in calories, Black Beans (Raw) or Chickpeas (garbanzo Beans Bengal Gram) (Raw)?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 378 kcal.
- Is Black Beans (Raw) or Chickpeas (garbanzo Beans Bengal Gram) (Raw) healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 20.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Chickpeas (garbanzo Beans Bengal Gram) (Raw)?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 6.04g.
- Which has more fiber, Black Beans (Raw) or Chickpeas (garbanzo Beans Bengal Gram) (Raw)?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 12.2g.