Black Beans vs Garbanzo Beans: Nutrition, Calories & Protein Compared


Black beans vs Garbanzo beans
Nutrition Facts
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Black Beans vs Garbanzo Beans 100g Compare
per 100g | Black beans | Garbanzo beans |
---|---|---|
Calories | 341 | 378 |
Carbohydrates | 62.36 g | 62.95 g |
Fat | 1.42 g | 6.04 g |
Dietary fiber | 15.5 g | 12.2 g |
Protein | 21.6 g | 20.47 g |
Water | 11.02 g | 7.68 g |
Calcium | 123 mg | 57 mg |
Iron | 5.02 mg | 4.31 mg |
Magnessium | 171 mg | 79 mg |
Potassium | 1483 mg | 718 mg |
Sodium | 5 mg | 24 mg |
Vitaminium A | 17 µg | 67 µg |
Vitaminium B1 (Thiamine) | 0.9 mg | 0.477 mg |
Vitaminium B2 (riboflavin) | 0.193 mg | 0.212 mg |
Vitaminium B3 (Niacin) | 1.955 mg | 1.541 mg |
Vitaminium B6 | 0.286 mg | 0.535 mg |
Vitaminium B9 (Folic acid) | 0.444 mg | 0.557 mg |
Vitaminium E | 0.21 mg | 0.82 mg |
Vitaminium K | 0.006 µg | 0.009 µg |
Discover the Nutritional Treasures of Black Beans and Garbanzo Beans
When it comes to nutritious legumes that pack a punch in both flavor and health benefits, black beans and garbanzo beans (also known as chickpeas) are true gems of the culinary world. Both have been staples in various cuisines around the globe, offering a versatile base for everything from hearty stews to refreshing salads. But beyond their delicious taste, these beans are loaded with nutritional benefits that cater to health-conscious individuals and food lovers alike.
Black Beans: The Dark, Fiber-Rich Powerhouses
Black beans, with their distinctive dark color, are not just a pretty face in the world of legumes. They are renowned for their high fiber content, boasting an impressive 15.5 grams per serving. This makes them an excellent choice for digestive health and for those looking to maintain a healthy weight, as fiber helps you feel full longer. But that's not all; black beans are also a rich source of protein, with 21.6 grams per serving, making them a fantastic option for vegetarians and vegans seeking to up their protein intake.
Garbanzo Beans: Versatile and Nutrient-Packed
Garbanzo beans, on the other hand, are a versatile ingredient famous for their role in Middle Eastern dishes like hummus and falafel. Nutritionally, they offer a slightly higher calorie count at 378 calories per serving but compensate with a unique nutrient profile. They contain more fat than black beans, with 6.04 grams per serving, but it's primarily healthy fat that can be beneficial in moderation. Moreover, garbanzo beans are a good source of vitamins and minerals, including vitamin C and magnesium, which are essential for overall health.
Comparing the Nutritional Benefits
When comparing the two, it's clear that both black beans and garbanzo beans have their unique advantages. Black beans lead with higher fiber and protein content, making them slightly more favorable for those looking to boost these particular nutrients in their diet. They are also significantly richer in potassium, magnesium, and iron, which are crucial for muscle, heart, and blood health.
Garbanzo beans, however, are not to be underestimated. They have a higher sugar content, which might be a consideration for those monitoring their sugar intake, but they also provide more vitamins, including vitamin C and E, which are vital for immune function and skin health. Additionally, the higher fat content in garbanzo beans, mostly unsaturated fats, can be beneficial for heart health when consumed in moderation.
So, Which Bean Reigns Supreme?
The choice between black beans and garbanzo beans ultimately depends on your personal dietary needs and preferences. If you're seeking to increase your fiber and protein intake, black beans might be the way to go. However, for those looking for a nutrient-dense bean that contributes to a heart-healthy diet with a bit more versatility in recipes, garbanzo beans could be the preferred choice.
Regardless of your preference, incorporating either of these nutritious beans into your diet can contribute to a balanced, healthful eating plan. They both offer a wealth of nutrients that support various aspects of health, from digestive wellness to heart health, making them invaluable additions to any meal. So, why not get creative in the kitchen and explore the diverse and delicious ways to enjoy both black beans and garbanzo beans?
Black beans 100g
341kcalCalories source
- 72% CARBS.
- 25% PROTEIN
- 4% FAT
Garbanzo beans 100g
378kcalCalories source
- 65% CARBS
- 21% PROTEIN
- 14% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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