Food comparison · IFCT 2017
Whole chana vs Rajma: nutrition per 100 g
Whole chana and rajma are equal on protein per 100 g dry, 18.8 g and 19.0 g in IFCT 2017. Chana has more fibre, 25.2 g against 17.7 g, a little more iron and calcium, and far more vitamin E. Rajma has more folate, 332 micrograms against 233, plus more potassium and phosphorus. Energy is close, 287 kcal for chana and 298 for rajma.
Whole chana and Rajma, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Whole chana | Rajma | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 287 kcal | 298 kcal | Rajma |
| Protein | 18.8 g | 19 g | Rajma |
| Carbohydrate (available) | 39.6 g | 49.6 g | Rajma |
| Dietary fibre | 25.2 g | 17.7 g | Whole chana |
| Free sugars | 1 g | 2 g | Rajma |
| Total fat | 5.1 g | 1.6 g | Whole chana |
| Water | 8.6 g | 8.7 g | Rajma |
| Fats | |||
| Saturated fat | 0.45 g | 0.24 g | Whole chana |
| Monounsaturated fat | 0.89 g | 0.1 g | Whole chana |
| Polyunsaturated fat | 2.34 g | 0.93 g | Whole chana |
| Omega-3 (alpha-linolenic acid) | 117 mg | 541 mg | Rajma |
| Cholesterol | 0 mg | 0 mg | Same |
| Minerals | |||
| Calcium | 150 mg | 134 mg | Whole chana |
| Iron | 6.78 mg | 6.17 mg | Whole chana |
| Zinc | 3.37 mg | 3.08 mg | Whole chana |
| Magnesium | 160 mg | 160 mg | Same |
| Phosphorus | 267 mg | 386 mg | Rajma |
| Potassium | 935 mg | 1,362 mg | Rajma |
| Sodium | 27 mg | 9 mg | Whole chana |
| Copper | 0.85 mg | 0.87 mg | Rajma |
| Selenium | 41.2 µg | 18.6 µg | Whole chana |
| Vitamins | |||
| Beta-carotene | 172 µg | 2 µg | Whole chana |
| Thiamine (B1) | 0.37 mg | 0.21 mg | Whole chana |
| Riboflavin (B2) | 0.24 mg | 0.19 mg | Whole chana |
| Niacin (B3) | 2.1 mg | 2.61 mg | Rajma |
| Vitamin B6 | 0.36 mg | 0.23 mg | Whole chana |
| Folate (B9) | 233 µg | 332 µg | Rajma |
| Vitamin E (alpha-tocopherol) | 1.59 mg | 0.05 mg | Whole chana |
| Vitamin K1 | 2.1 µg | 5 µg | Rajma |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Whole chana vs Rajma: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/chana-vs-rajma/
Protein, carbohydrate and fibre
The chana in this comparison is IFCT's whole Bengal gram, the small brown desi chana often sold as kala chana, not the larger white kabuli chana of chole. The rajma is IFCT's black variety. Per 100 g dry, the two have the same protein, 18.8 g and 19.0 g, each covering 35 per cent of a man's daily need. Rajma has more carbohydrate, 49.6 g against 39.6 g, while chana has more fat, 5.1 g against 1.6 g.
Fibre is chana's clearest win. With the seed coat left on, whole chana has 25.2 g of fibre per 100 g, about 1.4 times the 17.7 g in rajma. Rajma is no slouch either; by the standards of any food, 17.7 g is a lot of fibre. Both make a filling, slow-digesting meal.
Minerals
Iron is close, 6.78 mg in chana and 6.17 mg in rajma, covering 36 and 32 per cent of a man's daily need per 100 g. Calcium is unusually good for pulses in both, 150 mg in chana and 134 mg in rajma. Magnesium is identical at 160 mg. Chana has more selenium, 41.2 micrograms against 18.6, and slightly more zinc.
Rajma pulls ahead on potassium, 1362 mg per 100 g against 935 mg, about 1.5 times as much, and on phosphorus, 386 mg against 267 mg. Both carry phytate, which reduces how much iron and zinc the body takes up, so soaking overnight and cooking with tomato or lemon helps.
Folate, vitamin E and the B vitamins
Rajma is one of the richest folate foods in the tables. Its 332 micrograms per 100 g covers more than the full daily requirement, 111 per cent for a man and 151 per cent for a woman. Whole chana is also high at 233 micrograms. Chana leads on vitamin E, 1.59 mg against 0.05 mg, and on thiamine, 0.37 mg against 0.21 mg, about 1.8 times as much. Chana also has 172 micrograms of beta-carotene, where rajma has almost none. Rajma carries more of the plant omega-3 fat ALA, 541 mg against 117 mg.
Rajma chawal, chana masala and sundal
Rajma chawal is the Sunday lunch of Punjab, Himachal and Jammu, where small red and speckled varieties are valued by region. Kala chana turns up as Punjabi kala chana masala, Navratri prasad with halwa and puri, Tamil Nadu's sundal and Kerala's kadala curry with puttu. Both must be soaked and cooked until fully soft; undercooked kidney beans in particular can upset the stomach. All values here are for dry beans, which roughly double or triple in weight when cooked.
Which one, for what
For fibre, vitamin E, thiamine and slightly more iron, whole chana is the pick, and its lower carbohydrate suits a filling, steady meal. For folate, potassium and phosphorus, rajma leads, which makes it valuable for women planning a pregnancy with their doctor. For muscle and protein, the two are equal, and either pairs well with rice or roti. For weight control, both are dense in fibre and protein; watch the oil in the masala. For diabetes planning, chana's higher fibre is a small edge, with portions set by a doctor. On budget and taste, both are inexpensive favourites.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about whole chana vs rajma
Which has more protein, chana or rajma?
They are equal. IFCT 2017 lists 18.8 g of protein per 100 g for whole chana and 19.0 g for rajma. Each covers about a third of a man's daily protein need per 100 g dry. Eating either with rice or roti improves the overall protein quality of the meal.
Is chana or rajma better for weight loss?
Whole chana has 287 kcal and 25.2 g of fibre per 100 g dry; rajma has 298 kcal and 17.7 g of fibre. Chana's extra fibre gives it a slight edge for fullness. The oil, cream and portion of rice served alongside matter more.
Why does rajma cause gas?
Rajma contains fermentable carbohydrates and a lot of fibre that gut bacteria break down, producing gas. Soaking overnight, discarding the soaking water, pressure cooking until very soft and adding hing, ginger or ajwain help many people.
Is rajma high in folate?
Yes. Rajma has 332 micrograms of folate per 100 g dry in IFCT 2017, covering 151 per cent of an adult woman's daily requirement. Long boiling reduces folate somewhat, but a bowl of rajma remains a good source.