Kidney Beans (Raw)vsChickpeas (garbanzo Beans Bengal Gram) (Raw)
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g Kidney Beans (Raw) has more protein, Kidney Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Chickpeas (garbanzo Beans Bengal Gram) (Raw)
Kidney Beans (Raw) will keep you satisfied longer with 15.2g fiber, 22.5g protein — fat and protein slow digestion while fiber adds bulk.
Kidney Beans (Raw) packs 22.5g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Kidney Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Kidney Beans (Raw) provides 1360mg of potassium per 100g — important for muscle function and hydration.
Kidney Beans (Raw) has 6.7mg of iron per 100g — important for energy and preventing anemia.
Kidney 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 Kidney Red | Chickpeas (garbanzo Beans Bengal Gram) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 378kcal19% | <0.1kcal |
| Protein | 23g45% | 21g41% | +2.0g |
| Total Fat | 1.1g1% | 6.0g8% | <0.1g |
| Saturated Fat | 0.15g1% | 0.60g3% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 63g23% | <0.1g |
| Dietary Fiber | 15g54% | 12g44% | +3.0g |
| Sugars | 2.1g | 11g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 4.5mg5% | 4.0mg4% | +0.50mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.82mg5% | <0.1mg |
| Vitamin K | 5.6mcg5% | 9.0mcg8% | <0.1mcg |
| Vitamin B6 | 0.40mg23% | 0.54mg31% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 394mcg99% | 557mcg139% | <0.1mcg |
| Thiamin (B1) | 0.61mg51% | 0.48mg40% | +0.13mg |
| Riboflavin (B2) | 0.21mg17% | 0.21mg16% | +<0.1mg |
| Niacin (B3) | 2.1mg13% | 1.5mg10% | +0.57mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 24mg1% | <0.1mg |
| Calcium | 83mg6% | 57mg4% | +26mg |
| Iron | 6.7mg37% | 4.3mg24% | +2.4mg |
| Potassium | 1360mg29% | 718mg15% | +642mg |
| Phosphorus | 406mg32% | 252mg20% | +154mg |
| Magnesium | 138mg33% | 79mg19% | +59mg |
| Zinc | 2.8mg25% | 2.8mg25% | +<0.1mg |
| Copper | 0.70mg78% | 0.66mg73% | +<0.1mg |
| Manganese | 1.1mg48% | 4.2mg180% | <0.1mg |
| Selenium | 3.2mcg6% | 0mcg0% | +3.2mcg |
🔬Nutritional Analysis
Calories: Kidney Beans (Raw) is moderately lower in calories than Chickpeas (garbanzo Beans Bengal Gram) (Raw), containing 337 kcal compared to 378 kcal per 100g (12% fewer calories).
Protein: Kidney Beans (Raw) provides more protein with 22.5g versus 20.5g per 100g. In terms of protein-to-calorie efficiency, Kidney Beans (Raw) offers better value for building and maintaining muscle.
Fat: Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fat (6.04g vs 1.06g 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 E (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 0.82mg vs 0.21mg), Vitamin K (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 9mcg vs 5.6mcg).
Key Minerals: Notable mineral differences include Selenium (Kidney Beans (Raw): 3.2mcg vs 0mcg), Manganese (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4.15mg vs 1.11mg), Sodium (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 24mg vs 12mg).
Diet Suitability: Both fit a high-protein diet. Kidney 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, Kidney Beans (Raw) or Chickpeas (garbanzo Beans Bengal Gram) (Raw)?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 20.5g for Chickpeas (garbanzo Beans Bengal Gram) (Raw).
- Which is lower in calories, Kidney Beans (Raw) or Chickpeas (garbanzo Beans Bengal Gram) (Raw)?
- Kidney Beans (Raw) is lower in calories with 337 kcal per 100g versus 378 kcal.
- Is Kidney Beans (Raw) or Chickpeas (garbanzo Beans Bengal Gram) (Raw) healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g 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, Kidney Beans (Raw) or Chickpeas (garbanzo Beans Bengal Gram) (Raw)?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 6.04g.
- Which has more fiber, Kidney Beans (Raw) or Chickpeas (garbanzo Beans Bengal Gram) (Raw)?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 12.2g.