Garbanzos (cocidos) vs Judías blancas: Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Garbanzos (cocidos) | Judías blancas | Difference |
|---|---|---|---|
| Calories | 164kcal8% DV | 139kcal7% DV | +25kcal |
| Protein | 8.9g18% DV | 9.7g19% DV | -0.8g |
| Carbohydrates | 27g9% DV | 25g8% DV | +2g |
| Fat | 2.6g4% DV | 0.5g1% DV | +2.1g |
| Fiber | 7.6g30% DV | 6.4g26% DV | +1.2g |
| Iron | 2.9mg16% DV | 2.3mg13% DV | +0.6mg |
| Calcium | 49mg5% DV | 90mg9% DV | -41mg |
| Vitamin C | 1.3mg1% DV | 0mg0% DV | +1.3mg |
| Potassium | 291mg8% DV | 454mg13% DV | -163mg |
| Magnesium | 48mg12% DV | 63mg16% DV | -15mg |
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🏆 Verdict: Garbanzos (cocidos) or Judías blancas?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Judías blancas has fewer calories (139 vs 164 kcal), better for weight loss diets.
- Judías blancas wins in protein (9.7g vs 8.9g), ideal for muscle gain.
- Garbanzos (cocidos) provides more fiber (7.6g vs 6.4g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Garbanzos (cocidos) if...
- You need more fiber (7.6g vs 6.4g)
- You need more iron (2.9mg vs 2.3mg)
- You enjoy its flavor and texture in your recipes
Choose Judías blancas if...
- You want more protein (9.7g vs 8.9g)
- You want fewer calories (139 vs 164 kcal)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Garbanzos (cocidos) or Judías blancas have more protein?
Judías blancas has more protein: 9.7g vs 8.9g per 100g.
Does Garbanzos (cocidos) or Judías blancas have more calories?
Garbanzos (cocidos) has more calories: 164 kcal vs 139 kcal per 100g.
Which is better for weight loss, garbanzos (cocidos) or judías blancas?
For weight loss, choose the food with fewer calories and more satiety. Judías blancas (139 kcal) has fewer calories. Also, Garbanzos (cocidos) provides more fiber (7.6g), which increases satiety.
Can you combine garbanzos (cocidos) and judías blancas?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Garbanzos (cocidos) provides 8.9g of protein and Judías blancas provides 9.7g, resulting in a more complete amino acid and micronutrient profile.
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