Quick Summary
When to Choose Black Beans (Cooked)
Choose black beans for more antioxidants, fiber, Latin/Mexican cuisine. Best for gut health and traditional dishes.
When to Choose Chickpeas (Garbanzo Beans)
Choose chickpeas for versatility (hummus, roasted), more protein, Middle Eastern cuisine. Best for snacks and protein.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Black Beans (Cooked) | Chickpeas (Garbanzo Beans) | Winner |
|---|---|---|---|
| Calories | 227 | 269 | 🏆 Black Beans (Cooked) |
| Protein | 15.2g | 14.5g | 🏆 Black Beans (Cooked) |
| Carbohydrates | 40.8g | 45g | |
| Fiber | 15g | 12.5g | 🏆 Black Beans (Cooked) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Chickpeas (Garbanzo Beans) has 10% more
Iron
🏆 Chickpeas (Garbanzo Beans) has 31% more
Magnesium
🏆 Black Beans (Cooked) has 52% more
Phosphorus
🏆 Chickpeas (Garbanzo Beans) has 15% more
Health Benefits Comparison
Black Beans (Cooked) Benefits
- High plant protein (15g per cup)
- Exceptional fiber content (15g per cup, 60% DV)
- Rich in folate (64% DV) for cell division
- Very high in iron (20% DV) for oxygen transport
- Provides magnesium (30% DV) for muscle function
Chickpeas (Garbanzo Beans) Benefits
- High plant protein (15g per cup) with essential amino acids
- Exceptional fiber (12.5g, 50% DV) for gut health
- Very high folate (71% DV) for cell division
- Rich in manganese (84% DV) for metabolism
- Good iron source (26% DV) for plant-based diets
Practical Considerations
💰 Cost
Black Beans (Cooked): Moderate
Chickpeas (Garbanzo Beans): Moderate
🕒 Preparation
Black Beans (Cooked): Easy
Chickpeas (Garbanzo Beans): Easy
📦 Storage
Black Beans (Cooked): Refrigerate
Chickpeas (Garbanzo Beans): Refrigerate
🍽️ Versatility
Black Beans (Cooked): Very versatile
Chickpeas (Garbanzo Beans): Very versatile
The Bottom Line
Both Black Beans (Cooked) and Chickpeas (Garbanzo Beans) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Black Beans (Cooked) if: Choose black beans for more antioxidants, fiber, Latin/Mexican cuisine. Best for gut health and traditional dishes.
Choose Chickpeas (Garbanzo Beans) if: Choose chickpeas for versatility (hummus, roasted), more protein, Middle Eastern cuisine. Best for snacks and protein.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Black Beans (Cooked) and Chickpeas (Garbanzo Beans) in Nutrivio
Compare how Black Beans (Cooked) and Chickpeas (Garbanzo Beans) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
