Are Chickpeas Like Soy? A Detailed Nutritional and Culinary Comparison

December 21, 2025 •

4 min read

According to the Food and Agriculture Organization, soybeans are the most important legume crop cultivated globally, with significantly higher production than chickpeas. This raises the question: are chickpeas like soy, or do these versatile plant-based staples have more differences than similarities in their nutritional and culinary profiles?

Quick Summary

Despite both being legumes, chickpeas and soybeans have distinct nutritional compositions, culinary uses, and allergenic potential. Soybeans are higher in protein and fat, while chickpeas contain more carbohydrates and fiber.

Key Points

Nutritional Profiles: Soybeans contain almost double the protein and significantly more fat compared to chickpeas.
Carbs and Fiber: Chickpeas offer more complex carbohydrates and dietary fiber, which is beneficial for digestive health and sustained energy.
Allergenic Potential: Soy is a major food allergen, while chickpea allergies are less common, although cross-reactivity with other legumes can occur.
Culinary Versatility: Soy is the basis for products like tofu, tempeh, and soy milk, whereas chickpeas are key for hummus, falafel, and flour.
Unique Compounds: Soy is rich in isoflavones, which may have cardiovascular benefits, while chickpeas are a notable source of folate and manganese.
Origin and Growth: Soybeans originated in ancient China as an oilseed legume, while chickpeas were first cultivated in the Fertile Crescent as a pulse.
Overall Health: Both are healthy additions to a diet, but offer different benefits depending on nutritional needs and goals.

Introduction to Legumes: Chickpeas vs. Soy

At a glance, chickpeas and soybeans might seem comparable. Both are staples in vegetarian and vegan diets, valued for their nutritional density and versatility. However, a closer look reveals that while they share the same botanical family, Fabaceae, their specific properties set them apart. Understanding these differences is crucial for anyone managing dietary restrictions, planning meals, or simply curious about their food. Soybeans are classified as oilseed legumes, while chickpeas fall under the category of pulses, which are dried seeds with low oil content. This fundamental distinction is the root of many of their variations in nutrition and application.

The Key Nutritional Differences

When comparing the nutritional composition of chickpeas and soybeans, several key disparities become clear. These differences in macronutrients and micronutrients dictate how each legume impacts health and can be used in cooking. It is important to note that nutritional values can vary slightly depending on preparation (e.g., raw, boiled, or canned).

Macronutrient Showdown: Protein, Carbs, and Fat

Soybeans are renowned for their high protein content, offering almost double the amount of protein per 100 grams compared to chickpeas. This makes soy a highly efficient source of plant-based protein, with an amino acid profile often considered more 'complete' than that of other legumes. Soybeans also contain considerably more fat than chickpeas, which contributes to their higher overall calorie count. Chickpeas, by contrast, are a powerhouse of complex carbohydrates and dietary fiber, containing roughly three times the carbs and more fiber than soybeans. This makes chickpeas an excellent choice for sustained energy and digestive health.

Vitamin and Mineral Contrast

Beyond the macronutrients, the two legumes diverge in their vitamin and mineral content. Soybeans are richer in vitamins like B2 and K, and minerals such as calcium, iron, and potassium. On the other hand, chickpeas are a better source of folate (B9), manganese, and vitamin A. Both contain zinc and magnesium, but the quantities differ.

Nutritional Comparison (per 100g, Boiled)


Nutrient	Soybeans	Chickpeas
Protein	16.6 g	8.9 g
Fats	9.9 g	2.6 g
Fiber	6.0 g	7.6 g
Carbohydrates	~8.4 g	~27.4 g
Calories	173 kcal	164 kcal

Culinary Applications and Uses

The distinct textures and flavors of chickpeas and soybeans lead to very different culinary uses. Soy's high oil and protein content make it ideal for processing into various products, while chickpeas shine in dishes where their nutty flavor and starchy texture are prized.

Soybean-Derived Products and Uses

Tofu and Tempeh: Protein-dense products made from processed soybeans.
Soy Milk: A popular dairy-free milk alternative.
Edamame: The young, green soybean pods served steamed or boiled.
Soy Sauce and Miso: Fermented products essential in many Asian cuisines.
Soy Oil: A commonly used vegetable oil extracted from soybeans.

Chickpea-Derived Products and Uses

Hummus: A creamy dip made from mashed chickpeas, tahini, lemon juice, and garlic.
Falafel: Deep-fried patties or balls made from ground chickpeas.
Chickpea Flour (Besan): Used in Indian cuisine for batters, pakoras, and flatbreads.
Roasted Chickpeas: A popular, crunchy snack.
Salads and Stews: Whole chickpeas add texture and protein to many dishes.

Allergenic Properties: An Important Distinction

For individuals with food allergies, the differences between soy and chickpeas are particularly critical. Soy is recognized as one of the "Big 9" major food allergens by the FDA, meaning soy allergies are common and potentially severe. Chickpea allergy, by contrast, is much less common but still possible, particularly in regions where they are a dietary staple. While cross-reactivity between different legumes can occur, a soy allergy does not automatically mean an individual will be allergic to chickpeas. However, it is always wise to consult an allergist, especially for those with multiple legume sensitivities.

Health Benefits: Isoflavones vs. Fiber

Both legumes offer a range of health benefits, though the mechanisms differ. Soy is a rich source of isoflavones, bioactive compounds that act as phytoestrogens. These have been linked to potential benefits for heart health, bone health, and reducing inflammation, although more research is needed. Chickpeas, with their high fiber content, are excellent for digestive health, promoting regular bowel movements and supporting a healthy gut microbiome. The high fiber and protein content also contribute to satiety, which can assist in weight management. Additionally, chickpeas contain antioxidants that help reduce inflammation and oxidative stress.

The Verdict: Are Chickpeas Like Soy?

In summary, while chickpeas and soy are both legumes and powerful plant-based protein sources, they are not alike. Their nutritional profiles, culinary applications, and allergenic risks are distinct. Soy provides more protein, fat, and unique isoflavones, making it a foundational ingredient for tofu and milk products. Chickpeas, with their higher fiber and carbohydrate content, are the stars of dishes like hummus and falafel. They are generally considered a safer option for those with soy allergies, though caution is always advised. Both are valuable components of a healthy diet, but they serve different purposes and offer unique health advantages. The choice between them often comes down to individual dietary needs, preferences, and health goals.

For more information on the agricultural and nutritional profile of chickpeas, an authoritative resource can be found at the National Institutes of Health: https://pmc.ncbi.nlm.nih.gov/articles/PMC6600242/.

Conclusion

Ultimately, the question "are chickpeas like soy?" must be answered with a decisive "no." They are different members of the same family, with unique identities shaped by their nutritional makeup, flavor, texture, and uses. Recognizing these differences allows for a more informed and versatile approach to a plant-based diet. Whether you're seeking a protein punch, a fiber boost, or a specific flavor profile, understanding the specific characteristics of each legume will help you make the best choice for your next meal.

Frequently Asked Questions

Yes, chickpeas and soy are both members of the legume family (Fabaceae), but they are different types of legumes. Soybeans are oilseed legumes, while chickpeas are pulses.

No, while both are plant-based proteins, their amino acid profiles differ. Soy protein is often considered a 'complete' protein, containing all nine essential amino acids in sufficient quantities.

For most people, yes. The proteins in chickpeas are different from those in soy, and most people with a soy allergy tolerate other legumes like chickpeas. However, cross-reactivity is possible, so consulting an allergist is recommended.

Both are healthy, but their benefits differ. Soy has more protein, while chickpeas have more fiber and carbs. The 'healthier' option depends on your specific dietary goals and nutritional needs.

Chickpeas do contain isoflavonoids, but their profile differs from the specific isoflavones found in high concentrations in soybeans. Soy is particularly known for its isoflavone content.

The main culinary difference lies in their primary uses. Soy is widely processed into foods like tofu, milk, and oil, while chickpeas are often used whole or ground for dishes like hummus, falafel, and flour.

No. Edamame are immature green soybeans harvested and served in their pods, while canned chickpeas are mature, dried garbanzo beans that have been rehydrated and cooked. They have different textures and flavors.