Chickpeas vs Soybean: Nutrition & Calories Compare



Chickpeas - calories, kcal, weight, nutrition
Chickpeas - calories, kcal, weight, nutrition

Chickpeas vs Soybean
Nutrition Facts

Chickpeas
Serving size:
  change
cup (200g)half cup (100g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Soybean
Serving size:
  change
standard serving size (200g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Chickpeas vs Soybean 100g Compare


per 100gChickpeasSoybean
Calories378 446
Carbohydrates62.95 g30.16 g
Fat6.04 g19.94 g
Dietary fiber12.2 g9.3 g
Protein20.47 g36.49 g
Water7.68 g8.54 g
Calcium57 mg277 mg
Iron4.31 mg15.7 mg
Magnessium79 mg280 mg
Potassium718 mg1797 mg
Sodium24 mg2 mg
Vitaminium A67 µg22 µg
Vitaminium B1 (Thiamine)0.477 mg0.874 mg
Vitaminium B2 (riboflavin)0.212 mg0.87 mg
Vitaminium B3 (Niacin)1.541 mg1.623 mg
Vitaminium B60.535 mg0.377 mg
Vitaminium B9 (Folic acid)0.557 mg0.375 mg
Vitaminium C4 mg6 mg
Vitaminium E0.82 mg0.85 mg
Vitaminium K0.009 µg0.047 µg

Discover the Wonders of Chickpeas and Soybeans

When it comes to plant-based nutrition, chickpeas and soybeans are often celebrated for their impressive profiles. Both are versatile, nutritious, and have been staples in various cuisines around the globe for centuries. But beyond their nutritional benefits, chickpeas and soybeans carry fascinating histories and applications that make them stand out in the world of legumes.

A Closer Look at Chickpeas

Chickpeas, also known as garbanzo beans, have a rich history dating back over 7,500 years in the Middle East. Today, they are a key ingredient in many dishes, from the creamy textures of hummus to the crunchy delight of roasted chickpeas. With 378 calories per 100 grams, these legumes are not only a good source of plant-based protein (20.47 grams) but also packed with dietary fiber (12.2 grams), which aids in digestion and promotes a feeling of fullness.

The Versatile Soybean

Soybeans, on the other hand, are powerhouses of nutrition and the backbone of numerous products, including tofu, tempeh, and soy milk. Originating from East Asia, soybeans have been a fundamental part of the diet for thousands of years. They contain 446 calories and a higher protein content (36.49 grams) per 100 grams than chickpeas, making them an excellent source of protein for vegetarians and vegans alike. Soybeans are also rich in fats (19.94 grams), including essential fatty acids that are beneficial for heart health.

Nutritional Benefits and Beyond

Both chickpeas and soybeans offer a range of vitamins and minerals. Chickpeas are a good source of iron (4.31 mg), which is crucial for making red blood cells and transporting oxygen around the body. They also provide calcium (57 mg) and magnesium (79 mg), important for bone health. Soybeans stand out with their high levels of iron (15.7 mg) and magnesium (280 mg), along with significant amounts of calcium (277 mg) for strong bones and teeth.

Moreover, the dietary fiber in chickpeas and soybeans can help lower cholesterol levels, reduce the risk of heart disease, and assist in weight management. Soybeans contain isoflavones, compounds that have been linked to a reduced risk of osteoporosis and some forms of cancer. Meanwhile, chickpeas are a great choice for people who are trying to control their blood sugar levels, thanks to their low glycemic index.

Environmental and Culinary Impact

Environmentally, chickpeas and soybeans have a relatively low water footprint compared to animal proteins, making them a more sustainable choice for those looking to reduce their environmental impact. In the kitchen, both legumes are incredibly versatile. Soybeans can be transformed into a variety of products, such as soy sauce, miso, and plant-based meats, offering a plethora of culinary uses. Chickpeas can be used whole in salads, soups, and stews, ground into flour for baking, or mashed into spreads like hummus.

Final Thoughts

Choosing between chickpeas and soybeans may come down to personal preference, dietary needs, or specific health goals. Whether you lean towards the nutty flavor of chickpeas or the rich, creamy texture of soy-based products, incorporating these nutritious legumes into your diet can offer a wealth of health benefits. Both chickpeas and soybeans are testament to the power of plant-based foods in supporting overall health and well-being, making them worthy additions to any meal.

Chickpeas 100g

378kcal

Calories source

  • 65% CARBS.
  • 21% PROTEIN
  • 14% FAT

Soybean 100g

446kcal

Calories source

  • 27% CARBS
  • 33% PROTEIN
  • 40% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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