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  6. Chickpea raw vs. Walnut

Chickpea raw vs. Walnut — In-Depth Nutrition Comparison

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Differences between Chickpea raw and Walnut

  • Chickpea raw has more Manganese, Folate, Fiber, Vitamin B5, Iron, and Vitamin B1, while Walnut has more Copper, Magnesium, and Phosphorus.
  • Chickpea raw's daily need coverage for Manganese is 778% higher.
  • Walnut contains 6 times less Folate than Chickpea raw. Chickpea raw contains 557µg of Folate, while Walnut contains 98µg.
  • The amount of Saturated Fat in Chickpea raw is lower.

The food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Nuts, walnuts, english.

Infographic

Chickpea raw vs Walnut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chickpea raw
Chickpea raw
3
:
7
Walnut
Walnut
Contains more Iron +48.1%
Contains more Potassium +62.8%
Contains more Manganese +524.1%
Contains more Calcium +71.9%
Contains more Magnesium +100%
Contains more Phosphorus +37.3%
Contains less Sodium -91.7%
Contains more Zinc +12%
Contains more Copper +141.8%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Iron +48.1%
Contains more Potassium +62.8%
Contains more Manganese +524.1%
Contains more Calcium +71.9%
Contains more Magnesium +100%
Contains more Phosphorus +37.3%
Contains less Sodium -91.7%
Contains more Zinc +12%
Contains more Copper +141.8%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chickpea raw
Chickpea raw
9
:
1
Walnut
Walnut
Contains more Vitamin A +235%
Contains more Vitamin E +17.1%
Contains more Vitamin C +207.7%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B2 +41.3%
Contains more Vitamin B3 +37%
Contains more Vitamin B5 +178.6%
Contains more Folate +468.4%
Contains more Vitamin K +233.3%
Equal in Vitamin B6 - 0.537
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +235%
Contains more Vitamin E +17.1%
Contains more Vitamin C +207.7%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B2 +41.3%
Contains more Vitamin B3 +37%
Contains more Vitamin B5 +178.6%
Contains more Folate +468.4%
Contains more Vitamin K +233.3%
Equal in Vitamin B6 - 0.537

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
4
:
1
Walnut
Walnut
Contains more Protein +34.4%
Contains more Carbs +359.2%
Contains more Water +88.7%
Contains more Other +60.7%
Contains more Fats +979.6%
Chickpea raw
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Protein +34.4%
Contains more Carbs +359.2%
Contains more Water +88.7%
Contains more Other +60.7%
Contains more Fats +979.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
1
:
2
Walnut
Walnut
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +548.7%
Contains more Polyunsaturated fat +1627.4%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +548.7%
Contains more Polyunsaturated fat +1627.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea raw Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Walnut Opinion
Net carbs 50.75g 7.01g Chickpea raw
Protein 20.47g 15.23g Chickpea raw
Fats 6.04g 65.21g Walnut
Carbs 62.95g 13.71g Chickpea raw
Calories 378kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 10.7g 2.61g Walnut
Fiber 12.2g 6.7g Chickpea raw
Calcium 57mg 98mg Walnut
Iron 4.31mg 2.91mg Chickpea raw
Magnesium 79mg 158mg Walnut
Phosphorus 252mg 346mg Walnut
Potassium 718mg 441mg Chickpea raw
Sodium 24mg 2mg Walnut
Zinc 2.76mg 3.09mg Walnut
Copper 0.656mg 1.586mg Walnut
Manganese 21.306mg 3.414mg Chickpea raw
Selenium 0µg 4.9µg Walnut
Vitamin A 67IU 20IU Chickpea raw
Vitamin A RAE 3µg 1µg Chickpea raw
Vitamin E 0.82mg 0.7mg Chickpea raw
Vitamin C 4mg 1.3mg Chickpea raw
Vitamin B1 0.477mg 0.341mg Chickpea raw
Vitamin B2 0.212mg 0.15mg Chickpea raw
Vitamin B3 1.541mg 1.125mg Chickpea raw
Vitamin B5 1.588mg 0.57mg Chickpea raw
Vitamin B6 0.535mg 0.537mg Walnut
Folate 557µg 98µg Chickpea raw
Vitamin K 9µg 2.7µg Chickpea raw
Tryptophan 0.2mg 0.17mg Chickpea raw
Threonine 0.766mg 0.596mg Chickpea raw
Isoleucine 0.882mg 0.625mg Chickpea raw
Leucine 1.465mg 1.17mg Chickpea raw
Lysine 1.377mg 0.424mg Chickpea raw
Methionine 0.27mg 0.236mg Chickpea raw
Phenylalanine 1.103mg 0.711mg Chickpea raw
Valine 0.865mg 0.753mg Chickpea raw
Histidine 0.566mg 0.391mg Chickpea raw
Saturated Fat 0.603g 6.126g Chickpea raw
Monounsaturated Fat 1.377g 8.933g Walnut
Polyunsaturated fat 2.731g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Chickpea raw
33%
Walnut
Minerals Daily Need Coverage Score
348%
Chickpea raw
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 8.09g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 36)
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 5.523g)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $4)
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.