Chickpeas (cooked) vs Black beans (cooked)
Two beans, both strong on plant protein and fibre. Chickpeas run a touch higher in fat and calories, nutty and firm, great blended or roasted. Black beans are a little leaner with more of their own flavour, soft and earthy. Chickpeas for hummus, salads and crunch; black beans for stews, bowls and tacos.
Chickpeas (cooked) and Black beans (cooked), per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Chickpeas (cooked) · per 100 g | Black beans (cooked) · per 100 g | |
|---|---|---|
| Calories | 164 | 132 |
| Protein | 8.9 g | 8.9 g |
| Fat | 2.6 g | 0.5 g |
| Carbs | 27.4 g | 23.7 g |
| Fiber | 7.6 g | 8.7 g |
| Sugars | 4.8 g | 0.3 g |
| Sodium | 7 mg | 1 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 49 mg | 27 mg |
| Folate | 172 µg | 149 µg |
| Iron | 2.9 mg | 2.1 mg |
| Magnesium | 48 mg | 70 mg |
| Niacin | 0.5 mg | 0.5 mg |
| Phosphorus | 168 mg | 140 mg |
| Potassium | 291 mg | 355 mg |
| Riboflavin | 0.1 mg | 0.1 mg |
| Thiamin | 0.1 mg | 0.2 mg |
| Vitamin A | 1 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Vitamin C | 1.3 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.4 mg | 0.9 mg |
| Vitamin K | 4 µg | 3.3 µg |
| Zinc | 1.5 mg | 1.1 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Chickpeas (cooked) or Black beans (cooked) better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.