48points

Chickpeas (Garbanzo Beans, Bengal Gram)

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Chickpeas (Garbanzo Beans, Bengal Gram) review: 57 facts and highlights

Chickpeas (Garbanzo Beans, Bengal Gram)
Chickpeas (Garbanzo Beans, Bengal Gram)

Why is Chickpeas (Garbanzo Beans, Bengal Gram) better than the average?

  • more vitamin A (IU) per 100g
    67IUvs44.2IU
  • more food energy (kJ) per 100g
    1581kJvs1452.08kJ
  • more lipids per 100g
    6.04gvs2.97g
  • more carbohydrates per 100g
    62.95gvs51.8g
  • more sodium per 100g
    24mgvs14.22mg
  • more manganese per 100g
    21.31mgvs1.54mg
  • more vitamin C per 100g
    4mgvs3.31mg
  • more riboflavin per 100g
    0.21mgvs0.2mg

Top nutrition facts and health benefits

relevant

General values

1. more food energy (kJ) per 100g

1581kJ

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

Best

Spanish Peanuts

2386kJ

2. more proteins per 100g

20.47g

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

Best

Soybeans

36.49g

3. more lipids per 100g

6.04g

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

Best

Spanish Peanuts

49.6g

4. more dietary fiber per 100g

12.2g

Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.

Best

Winged Beans

25.9g

5. higher water content per 100g

7.68g

Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.

Best

Tofu (Regular)

84.55g

6. more genistein content per 100g

0.06mg

Genistein is phytoestrogen found in plants. It helps regulate cholesterol levels and contributes to maintaining a healthy bone structure.

Best

Soybeans

81.35mg

relevant

Sugars

1. more carbohydrates per 100g

62.95g

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

Best

Pink Beans

64.19g

2. smaller amount of sugars per 100g

10.7g

The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.

Best

Tofu (Regular)

0.62g

relevant

Minerals

1. more copper per 100g

0.66mg

Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.

Best

Winged Beans

2.88mg

2. more ash per 100g

2.85g

The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).

Best

Soybeans

4.87g

3. more calcium content per 100g

57mg

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.

Best

Tofu (Firm)

683mg

4. more iron content per 100g

4.31mg

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

Best

Soybeans

15.7mg

5. more magnesium per 100g

79mg

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

Best

Mothbeans

381mg

6. more phosphorus per 100g

252mg

Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.

Best

Soybeans

704mg

relevant

Vitamins

1. more vitamin A (IU) per 100g

67IU

Vitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.

Best

Tofu (Firm)

166IU

2. more vitamin C per 100g

4mg

Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.

Best

Pinto Beans

6.3mg

3. more thiamin per 100g

0.48mg

Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.

Best

Hyacinth Beans

1.13mg

4. more riboflavin per 100g

0.21mg

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

Best

Soybeans

0.87mg

5. more niacin per 100g

1.54mg

Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

Best

Spanish Peanuts

15.93mg

6. more pantothenic acid per 100g

1.59mg

Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

Best

Valencia Peanuts

1.81mg

relevant

Amino acids

1. more serine per 100g

1.04g

Serine is an amino acid that contributes to the biosynthesis of proteins, playing a key role in various metabolic processes.

Best

Soybeans

2.36g

2. more proline per 100g

0.85g

Proline is a non-essential amino acid that is important for collagen formation, tissue repair, a healthy skin and joint function. It also plays an important role in combating hardening of the arteries, which causes heart diseases.

Best

Soybeans

2.38g

3. more tryptophan per 100g

0.2g

Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.

Best

Winged Beans

0.76g

4. more threonine per 100g

0.77g

Threonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.

Best

Soybeans

1.77g

5. more isoleucine per 100g

0.88g

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

Best

Soybeans

1.97g

6. more leucine per 100g

1.47g

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

Best

Soybeans

3.31g

relevant

Antioxidants

1. more formononetin per 100g

0.12mg

Formononetin has an estrogen-like effect and is abundant in plants and herbs, particularly in beans and soy.

Best

Soybeans

8.46mg

2. more daidzein content per 100g

0.21mg

Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.

Best

Soybeans

62.9mg

3. more glycitein per 100g

0.18mg

Glycitein is an antioxidant and acts as a weak estrogen. Comes from soy food products.

Best

Soybeans

15.29mg

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