How do canned and dried chickpeas (garbanzo beans

compare in terms of nutritional value?
The nutritional comparison between canned and non-canned
chickpeas can be a tricky one to make. The problem stems
from a difference in edibility between canned versus dried
chickpeas. Canned chickpeas are "ready-to-eat." They are
fully cooked and can be used as is. Dried chickpeas are not
ready-to-eat and need to be cooked by some method in order
to be fairly compared to canned chickpeas.
Since methods of preparing dried chickpeas can vary greatly,
so can the answers you get in any nutritional comparison
between these two forms of chickpeas. Like any food, it's easy
to overcook chickpeas and create a lot of unnecessary nutrient
loss. When comparing canned to non-canned chickpeas, it's
important to select a ready-to-eat form of non-canned
chickpeas. It's also important to notice the calories and gram
weights of the canned versus non-canned versions. One cup of
canned chickpeas will not have the same amount of calories or
weigh the same as one cup of non-canned chickpeas. In other
words, you will be getting slightly more or less food in one of
the versions, and that difference in amount will affect the
nutrient totals.
Given all of the above factors, we selected two forms of
chickpeas from the U.S. Department of Agriculture's Standard
Reference database, in its up-to-date SR21 version. Using this
USDA database, we compared 1 cup of chickpeas (boiled
without salt) and one cup of canned chickpeas. The non-
canned version weighed 164 grams, and the canned version
weighed 240 grams. This difference tells us that some of the
liquid contained in the canned version was probably included
in the analysis, or that the chickpeas in the canned version

with the canned version providing 286 calories and the non-canned version providing 269 calories.5 grams 12. a large percentage of this sodium can be removed if the canned chickpeas are removed from the can. Still. Canned chickpeas usually contain much more sodium than the non- canned version.135 Vitamin B6 80% lower milligrams milligrams Pantothenic 0. we found 11 milligrams in the non-canned and 718 milligrams in the canned! However.74 3.5 grams 11. First. In our comparison.54 Zinc 1% lower milligrams milligrams 282 161 Folate 43% lower micrograms micrograms 0.24 Iron 32% greater milligrams milligrams 2.718 35% lower . Those numbers are plenty close for making a general comparison between the two forms of chickpeas.228 1.469 0. Because this step is an easy one to take. and rinsed thoroughly for about one minute. these two versions were only 6% different in terms of calories.51 2. we'd like to address the issue of sodium.9 grams 14% greater Fiber 12. we don't consider the sodium difference to be a problematic one.5 grams 15% greater Magnesium 79 milligrams 70 milligrams 11% greater 4. placed in a strainer. Here are other key nutrient comparisons between these two chickpea versions: Non-Canned Nutrient Non-Canned Canned Result Protein 14.were slightly more saturated with water.

Of course. For example. It's true that the non-canned version is about 15% higher in both protein and fiber. Given all of the above considerations. and this includes chickpeas! But for an individual who would not otherwise be eating chickpeas and who is highly motivated by the added convenience of a . it doesn't make sense to us to worry about a nutrient being lower in canned versus non-canned chickpeas if chickpeas aren't an important source of that nutrient in the first place. both do a great job of providing you with these nutrients. the fiber content here is actually greater that the average adult fiber intake in the U. In other words. Legumes. we believe that canned chickpeas make a reasonable alternative to non-canned chickpeas when it comes to most of the key nutrients provided by this food. for an entire day! It's also important to note that some nutrients are never provided in substantial amounts by any form of chickpeas. when interpreting the above table. it is always better to consume food in the freshest form possible. However.Acid milligrams milligrams 0.103 0. However. and as the above comparison shows.079 Vitamin B2 23% higher milligrams milligrams As you can see in the above comparison. are typically important for maintaining healthy levels of protein and fiber. There is also very little vitamin E and very little vitamin A.S. canned chickpeas do a great job of providing you with these nutrients in highly significant amounts. at the same time. some nutrients come out higher in the non-canned chickpeas. For example. and some come out lower. there is no vitamin B12 in chickpeas at all. including chickpeas. it's also important to think about the way chickpeas fit into an overall diet.

We would not claim that canned chickpeas can deliver the exact same taste or texture as non- canned. not related to nutrient levels. we believe that this version makes a good trade-off (although please note that there may be other issues.canned version. But they can still be very enjoyable! . to consider when it comes to purchasing food in cans) .