Soybeans, green vs Chickpeas
Side-by-side nutrition comparison per serving. See which fits your goals better.
Soybeans and chickpeas are both high-protein legumes, but soybeans hold a significant nutritional advantage that justifies their superfood reputation. Soybeans deliver 141 calories per 100g cooked with 12.4g protein, 11g carbs, and 6.4g fat. Chickpeas provide 164 calories with 8.86g protein, 27.4g carbs, and 2.59g fat. Soybeans pack 40 percent more protein with fewer calories.
Soybeans are one of the few plant foods that provide complete protein — all nine essential amino acids in sufficient ratios. Chickpeas are lower in methionine, making them incomplete as a sole protein source. For vegans and vegetarians, soybeans (and their derivatives like tofu and tempeh) are nutritionally critical in ways chickpeas cannot fully replicate.
The isoflavone content in soybeans has been extensively studied, with evidence supporting benefits for bone density, menopausal symptoms, and cardiovascular health. The myth that soy raises estrogen levels in men has been thoroughly debunked by clinical research. Chickpeas lack isoflavones but bring their own beneficial compounds, including saponins that may support cholesterol management.
Pro tip
Edamame (young soybeans) is the most accessible way to eat whole soybeans — steam or microwave frozen edamame for 4 minutes, sprinkle with sea salt, and eat as a snack delivering 11.9g protein per 100g. It is faster and tastier than cooking mature soybeans.
Quick Verdict
Best for weight loss
Soybeans, green
Best for muscle gain
Soybeans, green
Best for low-carb
Soybeans, green
Macro Comparison
Soybeans, green: 100g (100g) | Chickpeas: 100g (100g)
141
Soybeans, green
164
Chickpeas
12.4g
Soybeans, green
8.86g
Chickpeas
11g
Soybeans, green
27.4g
Chickpeas
6.4g
Soybeans, green
2.59g
Chickpeas
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
35%
Soybeans, green
22%
Chickpeas
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| Nutrient | Soybeans, green | Chickpeas |
|---|---|---|
| Calories | 141 | 164 |
| Protein | 12.4g | 8.9g |
| Carbs | 11g | 27.4g |
| Fat | 6.4g | 2.6g |
| Fiber | 4.2g | 7.6g |
| Sugar | — | 4.8g |
| Sodium | 250mg | 243mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.74g | 0.27g |
| Potassium | 539mg | 291mg |
| Vitamin A | 8mcg | 1mcg |
| Vitamin C | 17mg | 1.3mg |
| Calcium | 145mg | 49mg |
| Iron | 2.5mg | 2.89mg |
Which Should You Choose?
For weight loss
Choose Soybeans, green. With 141 calories and 12.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Soybeans, green. Soybeans, green delivers 12.4g protein per serving — 3.5g more than Chickpeas.
For low-carb diets
Choose Soybeans, green with 11g carbs per serving.
Plant protein quality varies more than people realize, and complete proteins like soybeans play a critical role in plant-based diets. Sunn helps you ensure your protein sources provide the full amino acid spectrum.
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Take the free quizCommon Questions
Is Soybeans, green or Chickpeas better for weight loss?
For weight loss, Soybeans, green is the better choice. Soybeans, green has 141 calories and 12.4g protein per serving, while Chickpeas has 164 calories and 8.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Soybeans, green or Chickpeas?
Soybeans, green has more protein per serving. Soybeans, green provides 12.4g and Chickpeas provides 8.86g of protein.
Can I eat both soybeans, green and chickpeas together?
Yes! Combining soybeans, green and chickpeas gives you 305 calories and 21.259999999999998g protein. This combination can work well as part of a balanced meal.