Nutrition Comparison Tool
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Cooked Chickpeas (Garbanzo Beans)
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Cooked Chickpeas (Garbanzo Beans)
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Mature Soybeans (Boiled)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 13% DV 269 calories
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 13% DV 269 calories
  • Mature Soybeans (Boiled) 1 cup (x1) 15% DV 296 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 5% DV 4.2g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 5% DV 4.2g
  • Mature Soybeans (Boiled) 1 cup (x1) 20% DV 15.4g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 16% DV 45g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 16% DV 45g
  • Mature Soybeans (Boiled) 1 cup (x1) 5% DV 14.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 29% DV 14.5g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 29% DV 14.5g
  • Mature Soybeans (Boiled) 1 cup (x1) 63% DV 31.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 0% DV 0mg
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 0% DV 0mg
  • Mature Soybeans (Boiled) 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 2% DV 0.44g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 2% DV 0.44g
  • Mature Soybeans (Boiled) 1 cup (x1) 11% DV 2.2g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 45% DV 12.5g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 45% DV 12.5g
  • Mature Soybeans (Boiled) 1 cup (x1) 37% DV 10.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 16% DV 7.9g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 16% DV 7.9g
  • Mature Soybeans (Boiled) 1 cup (x1) 10% DV 5.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 26% DV 4.7mg
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 26% DV 4.7mg
  • Mature Soybeans (Boiled) 1 cup (x1) 49% DV 8.8mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 6% DV 80.4mg
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 6% DV 80.4mg
  • Mature Soybeans (Boiled) 1 cup (x1) 13% DV 175.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 10% DV 477.2mg
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 10% DV 477.2mg
  • Mature Soybeans (Boiled) 1 cup (x1) 19% DV 885.8mg
Comparison Table

Table Legend

  1. Cooked Chickpeas (Garbanzo Beans)
  2. Cooked Chickpeas (Garbanzo Beans)
  3. Mature Soybeans (Boiled)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 164 164 172
Calories
(%DV)		 269
(13%)		 269
(13%)		 296
(15%)
Fat (g)
(%DV)		 4.2
(5%)		 4.2
(5%)		 15.4
(20%)
Protein (g)
(%DV)		 14.5
(29%)		 14.5
(29%)		 31.3
(63%)
Carbohydrate (g)
(%DV)		 45
(16%)		 45
(16%)		 14.4
(5%)
Sugars (g)
(%DV)		 7.9
(16%)		 7.9
(16%)		 5.2
(10%)
Fiber (g)
(%DV)		 12.5
(45%)		 12.5
(45%)		 10.3
(37%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.44
(2%)		 0.44
(2%)		 2.2
(11%)
Net-Carbs (g) 32.5
32.5
4.1
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 164 164 172
Calcium (mg)
(%DV)		 80.4
(6%)		 80.4
(6%)		 175.4
(13%)
Iron, Fe (mg)
(%DV)		 4.7
(26%)		 4.7
(26%)		 8.8
(49%)
Potassium, K (mg)
(%DV)		 477.2
(10%)		 477.2
(10%)		 885.8
(19%)
Magnesium (mg)
(%DV)		 78.7
(19%)		 78.7
(19%)		 147.9
(35%)
Phosphorus, P (mg)
(%DV)		 275.5
(22%)		 275.5
(22%)		 421.4
(34%)
Sodium (mg)
(%DV)		 11.5
(0%)		 11.5
(0%)		 1.7
(0%)
Zinc, Zn (mg)
(%DV)		 2.5
(23%)		 2.5
(23%)		 2
(18%)
Copper, Cu (mg)
(%DV)		 0.58
(64%)		 0.58
(64%)		 0.7
(78%)
Manganese (mg)
(%DV)		 1.7
(73%)		 1.7
(73%)		 1.4
(62%)
Selenium, Se (mcg)
(%DV)		 6.1
(11%)		 6.1
(11%)		 12.6
(23%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 164 164 172
Vitamin A, RAE (mcg)
(%DV)		 1.6
(0%)		 1.6
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 2.1
(2%)		 2.1
(2%)		 2.9
(3%)
Thiamin (B1) (mg)
(%DV)		 0.19
(16%)		 0.19
(16%)		 0.27
(22%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(8%)		 0.1
(8%)		 0.49
(38%)
Niacin (B3) (mg)
(%DV)		 0.86
(5%)		 0.86
(5%)		 0.69
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 0.47
(9%)		 0.47
(9%)		 0.31
(6%)
Vitamin B6 (mg)
(%DV)		 0.23
(13%)		 0.23
(13%)		 0.4
(24%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 282.1
(71%)		 282.1
(71%)		 92.9
(23%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 282.1
(71%)		 282.1
(71%)		 92.9
(23%)
Folate DFE (mcg)
(%)		 282.1
(71%)		 282.1
(71%)		 92.9
(23%)
Choline (mg)
(%DV)		 70.2
(13%)		 70.2
(13%)		 81.7
(15%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 26.2
(0%)		 26.2
(0%)		 8.6
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 44.3 44.3 15.5
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.57
(4%)		 0.57
(4%)		 0.6
(4%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 6.6
(5%)		 6.6
(5%)		 33
(28%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 164 164 172
Water (g) 98.7
98.7
107.6
Ash (g) 2
2
3
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 4.13
4.13
6.08
  Carbohydrates
Food # 1 2 3
Weight (g) 164 164 172
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
Glucose (Dextrose) (g) --
--
--
Fructose (g) --
--
--
Lactose (g) --
--
--
Maltose (g) --
--
--
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 164 164 172
Monounsaturated Fats (g) 0.956
0.956
3.407
Polyunsaturated Fats (g) 1.896
1.896
8.71
Omega 3s (g)
(%AI)		 0.071
(4%)		 0.071
(4%)		 1.029
(64%)
Omega 6s (g)
(%AI)		 1.825
(11%)		 1.825
(11%)		 7.68
(45%)
Omega 3 to Omega 6 Ratio 0.04
0.04
0.13
Omega 6 to Omega 3 Ratio 25.88
25.88
7.47
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.007
0.007
0.043
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.353
0.353
1.637
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.061
0.061
0.55
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.008
0.008
0.043
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.948
0.948
3.364
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.825
1.825
7.68
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.071
0.071
1.029
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 164 164 172
Essential  
Histidine (mg)
(%RDI)		 400
(57%)		 400
(57%)		 772
(110%)
Isoleucine (mg)
(%RDI)		 623
(45%)		 623
(45%)		 1388
(99%)
Leucine (mg)
(%RDI)		 1035
(38%)		 1035
(38%)		 2331
(85%)
Lysine (mg)
(%RDI)		 973
(46%)		 973
(46%)		 1906
(91%)
Methionine (mg)
(%RDI)		 190
(26%)		 190
(26%)		 385
(53%)
Phenylalanine (mg)
(%RDI)		 779
(89%)		 779
(89%)		 1495
(171%)
Threonine (mg)
(%RDI)		 540
(51%)		 540
(51%)		 1244
(118%)
Tryptophan (mg)
(%RDI)		 139
(50%)		 139
(50%)		 416
(149%)
Valine (mg)
(%RDI)		 610
(34%)		 610
(34%)		 1429
(79%)
Conditional  
Arginine (mg) 1369
1369
2221
Cystine (mg)
(%RDI)		 195
(68%)		 195
(68%)		 461
(161%)
Glycine (mg) 605
605
1324
Proline (mg) 600
600
1675
Tyrosine (mg)
(%RDI)		 361
(41%)		 361
(41%)		 1084
(124%)
Non-Essential  
Alanine (mg) 623
623
1348
Aspartic acid (mg) 1709
1709
3600
Betaine (mg) --
--
--
Glutamic acid (mg) 2542
2542
5545
Hydroxyproline (mg) --
--
--
Serine (mg) 733
733
1660
Data Source
Cooked Chickpeas (Garbanzo Beans)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Chickpeas (Garbanzo Beans)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Mature Soybeans (Boiled)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.