Which Is Healthier: A Head-to-Head Comparison of Soybean or Chickpeas?

November 10, 2025 •

3 min read

According to the USDA, a 100g serving of mature, raw soybeans packs over 36g of protein, nearly four times more than chickpeas. Choosing between soybeans and chickpeas ultimately depends on your nutritional goals, as both offer impressive benefits that support a healthy diet.

Quick Summary

A nutritional breakdown reveals soybeans provide a complete protein source and unique isoflavones, whereas chickpeas deliver superior fiber, folate, and complex carbohydrates for energy and gut health.

Key Points

Complete Protein: Soybeans are one of the few plant-based complete proteins, providing all essential amino acids, unlike chickpeas.
Fiber Content: Chickpeas are higher in total and soluble dietary fiber, making them more effective for promoting gut health and digestive regularity.
Folate Rich: Chickpeas are an excellent source of folate (Vitamin B9), which is crucial for DNA synthesis and can be particularly beneficial for heart health.
Isoflavone Source: Soybeans contain high levels of isoflavones, which have been linked to heart disease prevention and improved bone density in women.
Weight Management: Both legumes support weight management due to their high protein and fiber content, which helps increase satiety and reduce overall calorie intake.
Best of Both: The healthiest approach is to include both soybeans and chickpeas in a varied diet to get a wide range of nutrients and benefits.

Nutritional Profile: A Detailed Breakdown

While both are legumes, soybeans and chickpeas have distinct nutritional compositions. A 100g serving of cooked soybeans is typically higher in protein and fat, while chickpeas offer more carbohydrates and dietary fiber.

Soybeans: The Protein Powerhouse

Soybeans stand out in the plant kingdom for being one of the few complete protein sources, meaning they contain all nine essential amino acids. This makes them a superior protein option for vegans and vegetarians. In addition to protein, soybeans are a rich source of isoflavones, a type of phytoestrogen with significant health implications.

High Protein Quality: Soy protein is comparable in quality to animal protein, with high digestibility.
Unique Isoflavones: These compounds have been studied for their role in improving heart health by lowering LDL ('bad') cholesterol and supporting bone mineral density in postmenopausal women.
Healthy Fats: Soybeans contain a higher fat content than chickpeas, including beneficial omega-3 and omega-6 fatty acids.
Rich in Micronutrients: Soybeans are richer in Vitamin B2, Vitamin K, calcium, and potassium compared to chickpeas.

Chickpeas: The Fiber and Folate Champion

Chickpeas, or garbanzo beans, are a powerhouse of dietary fiber and complex carbohydrates. They offer a sustained release of energy and contribute significantly to digestive health.

Superior Dietary Fiber: Chickpeas boast more dietary fiber, primarily soluble fiber, which promotes satiety, supports a healthy gut microbiome, and improves digestion regularity.
Excellent Folate Source: A single cup of cooked chickpeas provides a significant portion of the daily recommended folate (vitamin B9), which is crucial for DNA synthesis, cell growth, and preventing neural tube defects.
Blood Sugar Regulation: Due to their high fiber content and specific starch (amylose), chickpeas have a lower glycemic index than many other carb sources, helping to manage blood sugar levels.
Heart-Healthy Compounds: The soluble fiber, phytosterols, and isoflavones in chickpeas contribute to lower LDL cholesterol, benefiting heart health.

Comparison Table: Soybean vs. Chickpeas (Cooked, per 100g)


Nutrient	Soybeans	Chickpeas	Key Difference
Calories	Approx. 172 kcal	Approx. 164 kcal	Very similar
Protein	Approx. 18.2g	Approx. 8.9g	Soybeans have more than double the protein
Carbohydrates	Approx. 8.4g	Approx. 27.4g	Chickpeas are richer in carbs
Fiber	Approx. 5.6g	Approx. 7.6g	Chickpeas have a higher fiber content
Fat	Approx. 9.0g	Approx. 2.6g	Soybeans contain more fat
Folate (B9)	Lower	Higher (71% DV per cup)	Chickpeas are an excellent folate source
Calcium	Higher (3x more)	Lower	Soybeans are significantly richer in calcium
Isoflavones	Present (significant)	Present (lower)	Soybeans are the richest food source

Making the Right Choice for Your Health

The verdict on whether soybeans or chickpeas are "healthier" truly depends on your specific dietary needs and health goals. For individuals seeking to maximize their plant-based protein intake, especially vegetarians and vegans, soybeans are a superior option due to their higher quantity and completeness of protein. The added benefit of isoflavones, which may support hormonal balance and bone health, is also a significant factor.

On the other hand, if your priority is improving digestive regularity, increasing overall dietary fiber, or managing blood sugar levels, chickpeas are the clear winner. Their high fiber content and lower fat profile also make them an excellent choice for weight management. A key consideration for individuals at risk of iron deficiency is that chickpeas are a great source of iron.

Conclusion: Both Deserve a Place in Your Diet

Ultimately, there is no single "healthiest" legume; both soybeans and chickpeas are incredibly nutritious and offer distinct benefits. Instead of picking one over the other, the best approach is to incorporate a variety of both into your diet. Using edamame (immature soybeans) in stir-fries, adding tofu to dishes, or enjoying soy milk provides unique benefits. Likewise, incorporating chickpeas through hummus, roasted snacks, or curries ensures you reap their fiber and folate advantages.

For more detailed nutritional research on soy, you can review information from the National Institutes of Health.

Eat edamame as a complete protein snack.
Use chickpeas in salads for added fiber.
Alternate between soy milk and a chickpea-based flour in cooking to vary your nutrient intake.
Make homemade hummus from chickpeas to control sodium levels.
Try different soy products like tempeh and miso for fermented food benefits.

A Quick Summary of Your Options

To summarize, choose soybeans for higher protein and isoflavones, and chickpeas for increased fiber and folate. Both offer significant health benefits for your heart and overall well-being, making them excellent additions to a balanced, varied diet.

Frequently Asked Questions

Both are excellent for weight loss due to their high fiber and protein content, which promote satiety and help reduce overall calorie intake. However, chickpeas have slightly higher fiber, which can be advantageous.

Yes, soybeans are one of the few plant-based foods that provide a complete protein, containing all nine essential amino acids. Chickpeas, however, are an incomplete protein but can be combined with whole grains to form a complete protein source.

Chickpeas are the superior choice for digestive health, as they contain higher levels of dietary fiber, especially soluble fiber, which promotes beneficial gut bacteria and regular bowel movements.

Yes, soybeans contain unique isoflavones, a type of phytoestrogen, which can mimic the action of estrogen and may impact hormone balance and bone health, particularly in women. Chickpeas also contain isoflavones but in smaller amounts.

Yes, you can, but consider the nutritional trade-offs. While both are protein-rich legumes, substituting soybeans for chickpeas means you'll miss the complete protein profile and high isoflavone content of soybeans. You may gain more fiber and folate from chickpeas.

Both are beneficial for heart health. Soybeans' isoflavones can lower bad cholesterol, while chickpeas' soluble fiber and antioxidants also help reduce cholesterol and regulate blood pressure. A varied diet including both is best.

While generally safe, some individuals may have a soy allergy. Some sources have raised questions about high consumption, but human studies largely support the safety of moderate intake of whole soy foods. Those with specific health conditions should consult a doctor.