Chickpeas Garbanzo

Legumes 9 variants

Chickpeas Garbanzo is consistently high in these nutrients across all variants, regardless of preparation or processing.

Manganese > 87% Dietary Fiber > 76% Copper > 73%

Select a nutrient to see how the 9 variants compare.

Variant	Protein (g)	All foods
Chickpeas, (garbanzo beans, bengal gram), dry	21.3	> 76%
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	20.5	> 73%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	8.9	> 47%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	8.9	> 47%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	7.0	> 42%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	7.0	> 42%
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	7.0	> 42%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	4.9	> 35%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	4.9	> 35%

Variant	Iron (mg)	All foods
Chickpeas, (garbanzo beans, bengal gram), dry	5.1	> 92%
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	4.3	> 90%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	2.9	> 81%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	2.9	> 81%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	1.2	> 48%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	1.2	> 48%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	1.1	> 43%
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	1.0	> 42%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	1.0	> 40%

Variant	Magnesium (mg)	All foods
Chickpeas, (garbanzo beans, bengal gram), dry	134.8	> 95%
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	79.0	> 90%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	48.0	> 84%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	48.0	> 84%
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	28.4	> 72%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	27.0	> 68%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	27.0	> 68%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	26.0	> 66%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	24.0	> 58%

Variant	Zinc (mg)	All foods
Chickpeas, (garbanzo beans, bengal gram), dry	3.1	> 76%
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	2.8	> 72%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	1.5	> 58%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	1.5	> 58%
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	0.7	> 41%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	0.7	> 40%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	0.7	> 40%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	0.6	> 37%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	0.6	> 36%

Variant	Calcium (mg)	All foods
Chickpeas, (garbanzo beans, bengal gram), dry	111.1	> 83%
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	57.0	> 72%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	49.0	> 69%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	49.0	> 69%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	45.0	> 67%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	43.0	> 66%
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	40.5	> 65%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	35.0	> 62%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	35.0	> 62%

Variant	Potassium (mg)	All foods
Chickpeas, (garbanzo beans, bengal gram), dry	1074.0	> 97%
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	718.0	> 96%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	291.0	> 62%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	291.0	> 62%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	144.0	> 27%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	144.0	> 27%
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	136.8	> 25%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	126.0	> 21%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	109.0	> 18%

Variant	Phosphorus (mg)	All foods
Chickpeas, (garbanzo beans, bengal gram), dry	353.1	> 92%
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	252.0	> 82%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	168.0	> 54%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	168.0	> 54%
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	86.5	> 32%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	85.0	> 32%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	80.0	> 31%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	80.0	> 31%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	80.0	> 31%

Variant	Dietary Fiber (g)	All foods
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	12.2	> 95%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	7.6	> 88%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	7.6	> 88%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	6.4	> 84%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	6.3	> 84%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	4.4	> 76%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	4.4	> 76%
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	trace	n/a
Chickpeas, (garbanzo beans, bengal gram), dry	trace	n/a

Variant	Vitamin C (mg)	All foods
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	4.0	> 50%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	1.3	> 32%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	1.3	> 32%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	0.1	> 1%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	0.1	> 1%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	0.1	> 0%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	0.1	> 0%
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	trace	n/a
Chickpeas, (garbanzo beans, bengal gram), dry	trace	n/a

Variant	Vitamin E (mg)	All foods
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	0.8	> 74%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	0.3	> 50%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	0.3	> 50%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	0.3	> 45%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	0.3	> 45%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	0.2	> 29%
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	trace	n/a
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	trace	n/a
Chickpeas, (garbanzo beans, bengal gram), dry	trace	n/a

Variant	Folate (µg)	All foods
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	557.0	> 99%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	172.0	> 94%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	172.0	> 94%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	48.0	> 76%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	41.0	> 74%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	25.0	> 65%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	25.0	> 65%
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	trace	n/a
Chickpeas, (garbanzo beans, bengal gram), dry	trace	n/a

Variant	Choline (mg)	All foods
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	99.3	> 90%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	42.8	> 59%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	42.8	> 59%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	32.6	> 54%
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	23.1	> 46%
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	trace	n/a
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	trace	n/a
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	trace	n/a
Chickpeas, (garbanzo beans, bengal gram), dry	trace	n/a