Garbanzo Beans Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 364

% Daily Value *

Total Fat 6g %9

Saturated Fat 1g %3

Trans Fat 0g

Cholesterol 0mg %0

Sodium 24mg %1

Total Carbohydrate 63g %21

Dietary Fiber 12g %43

Total Sugars 11g

Protein 20g

Vitamin D 0.0IU %0

Calcium 57.0mg %4

Iron 4.3mg %23

Potassium 718mg %18

Phosphorus 252.0mg %25

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in garbanzo beans

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin A 67.0IU %2

Vitamin C 4.0mg %4

Vitamin E 0.8mg %5

Vitamin K 9.0µg %8

Vitamin B3 (Niacin) 1.5mg %10

Vitamin B2 (Riboflavin) 0.2mg %16

Choline, total 99.3mg %18

Vitamin B5 (Pantothenic acid) 1.6mg %32

Vitamin B1 (Thiamin) 0.5mg %40

Vitamin B6 0.5mg %41

Minerals in garbanzo beans

Selenium 0.0µg %0

Sodium 24.0mg %2

Calcium 57.0mg %4

Magnesium 79.0mg %19

Potassium 718.0mg %19

Zinc 2.8mg %20

Iron 4.3mg %24

Phosphorus 252.0mg %25

Copper 0.7mg %73

Manganese 21.3mg %926

Amino Acids in garbanzo beans

Methionine 0.3g %35

Valine 0.9g %44

Leucine 1.5g %50

Tyrosine 0.5g %55

Isoleucine 0.9g %59

Lysine 1.4g %61

Tryptophan 0.2g %67

Threonine 0.8g %68

Histidine 0.6g %75

Cystine 0.3g %91

Phenylalanine 1.1g %118

Fatty Acids in garbanzo beans

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of garbanzo beans is 19.0/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Garbanzo Beans has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 43
Leucine 59 73
Isoleucine 30 44
Lysine 45 69
Tryptophan 6 10
Threonine 23 38
Histidine 15 28
Met+Cys 22 27
Phe+Tyr 30 81

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in garbanzo beans is 2.2 which makes it a low P:E food.

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Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of garbanzo beans is 3.8 which makes it a medium energy density food.

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How nutritious is this food?

Micronutrients in garbanzo beans as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that garbanzo beans is lacking.

Nutrient Density Score for garbanzo beans is 16/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for garbanzo beans

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 4.21 <12
Potassium:Sodium 29.92 >2
Caclcium:Magnesium 0.72 <2
Iron:Copper 6.55 <15
Calcium:Phosphorus 0.23 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 62%

low satiety
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Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

73% of insulinogenic calories