48points

Chickpeas (Garbanzo Beans, Bengal Gram)

vs

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

Chickpeas (Garbanzo Beans, Bengal Gram)
48
points
Chickpeas (Garbanzo Beans, Bengal Gram)

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

  • More food energy (kJ) per 100g
    ?

    1581kJvs1452.08kJ
  • More vitamin A (IU) per 100g
    ?

    67IUvs44.2IU
  • 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

General values

1. more food energy (kJ) per 100g
?

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

1581kJ

2. more food energy (kcal) per 100g
?

The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).

Best

Valencia Peanuts

570kcal

378kcal

3. more lipids per 100g
?

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

6.04g

4. more dietary fiber per 100g
?

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

12.2g

5. higher water content per 100g
?

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

Best

Tofu (Regular)

84.55g

7.68g

6. more genistein per 100g
?

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

Best

Soybeans

81.35mg

0.06mg

Sugars

1. more carbohydrates per 100g
?

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

62.95g

2. smaller amount of sugars per 100g
?

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

10.7g

Minerals

1. more copper per 100g
?

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

0.66mg

2. more ash per 100g
?

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

Best

Soybeans

4.87g

2.85g

3. more calcium per 100g
?

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

Best

Tofu (Firm)

683mg

57mg

4. more iron per 100g
?

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

Best

Soybeans

15.7mg

4.31mg

5. more magnesium per 100g
?

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

79mg

6. more phosphorus per 100g
?

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

252mg

Vitamins

1. more pantothenic acid per 100g
?

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

1.59mg

2. more vitamin A (IU) per 100g
?

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

67IU

3. more thiamin per 100g
?

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

0.48mg

4. more riboflavin per 100g
?

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

0.21mg

5. more niacin per 100g
?

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

1.54mg

6. more vitamin C per 100g
?

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

4mg

Amino acids

1. more phenylalanine per 100g
?

Phenylalanine is an essential amino acid that the body uses to make proteins, thyroid hormones, epinephrine, dopamine and norepinephrine, three essential neurotransmitters.

Best

Soybeans

2.12g

1.1g

2. more serine per 100g
?

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

Best

Soybeans

2.36g

1.04g

3. more tryptophan per 100g
?

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

0.2g

4. more threonine per 100g
?

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

0.77g

5. more isoleucine per 100g
?

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

0.88g

6. more leucine per 100g
?

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

1.47g

Antioxidants

1. more formononetin per 100g
?

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

Best

Soybeans

8.46mg

0.12mg

2. more daidzein per 100g
?

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

0.21mg

3. more glycitein per 100g
?

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

Best

Soybeans

15.29mg

0.18mg

Which are the best legumes?

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