Chickpeas vs Soybeans – Which is Healthier?

Our Verdict

When comparing chickpeas to soybeans, we picked the soybeans.

Why?

Both are great! But:

In terms of macros, chickpeas have more than 3x the carbs and only very slightly more fiber, while soybeans have more than 2x the protein. Given the ratio of carbs to fiber in each, soybeans also have the lower glycemic index, so all in all, we’re calling this a win for soybeans.

In the category of vitamins, chickpeas have more of vitamins A, B3, B5, and B9, while soybeans have more of vitamins B1, B2, B6, C, K, and choline—another win for soybeans.

When it comes to minerals, chickpeas have more manganese and zinc, while soybeans have more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium—meaning soybeans win yet again.

Two extra things to know:

• Chickpeas are naturally high in FODMAPs, which can be problematic for a minority of people—however, canned chickpeas are not.
• Soybeans are famously high in phytoestrogens, however, the human body cannot actually use these as estrogen (we are not plants and our physiology is different). This means that on the one hand they won’t help against menopause (aside from the ways in which any nutrient-dense food would help), but on the other, they aren’t a cancer risk, and no, they won’t feminize men/boys in the slightest. You/they would be more at risk from beef and dairy, as the cows have usually been given extra estrogen, and those are animal hormones, not plant hormones.

All in all, chickpeas are a wonderful food, but soybeans beat them by most nutritional metrics.

Want to learn more?

You might like to read:

Why You Can’t Skimp On Amino Acids ← soybeans also have a great amino acid profile!

Enjoy!