Chickpeas vs Soybean: Nutrition & Calories Compare


Chickpeas vs Soybean
Nutrition Facts
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Chickpeas vs Soybean 100g Compare
per 100g | Chickpeas | Soybean |
---|---|---|
Calories | 378 | 446 |
Carbohydrates | 62.95 g | 30.16 g |
Fat | 6.04 g | 19.94 g |
Dietary fiber | 12.2 g | 9.3 g |
Protein | 20.47 g | 36.49 g |
Water | 7.68 g | 8.54 g |
Calcium | 57 mg | 277 mg |
Iron | 4.31 mg | 15.7 mg |
Magnessium | 79 mg | 280 mg |
Potassium | 718 mg | 1797 mg |
Sodium | 24 mg | 2 mg |
Vitaminium A | 67 µg | 22 µg |
Vitaminium B1 (Thiamine) | 0.477 mg | 0.874 mg |
Vitaminium B2 (riboflavin) | 0.212 mg | 0.87 mg |
Vitaminium B3 (Niacin) | 1.541 mg | 1.623 mg |
Vitaminium B6 | 0.535 mg | 0.377 mg |
Vitaminium B9 (Folic acid) | 0.557 mg | 0.375 mg |
Vitaminium C | 4 mg | 6 mg |
Vitaminium E | 0.82 mg | 0.85 mg |
Vitaminium K | 0.009 µg | 0.047 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
378kcalCalories source
- 65% CARBS.
- 21% PROTEIN
- 14% FAT
Soybean 100g
446kcalCalories source
- 27% CARBS
- 33% PROTEIN
- 40% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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