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  6. Chickpeas vs. Garlic

Chickpeas vs. Garlic — In-Depth Nutrition Comparison

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Important differences between Chickpeas and Garlic

  • Chickpeas has more Folate, Fiber, and Iron, however, Garlic has more Vitamin B6, Vitamin C, Manganese, Selenium, Calcium, Vitamin B1, and Vitamin B5.
  • Garlic's daily need coverage for Vitamin B6 is 84% more.
  • Chickpeas has 57 times more Folate than Garlic. Chickpeas has 172µg of Folate, while Garlic has 3µg.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Garlic, raw.

Infographic

Chickpeas vs Garlic 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.
Chickpeas
Chickpeas
6
:
4
Garlic
Garlic
Contains more Iron +70%
Contains more Magnesium +92%
Contains less Sodium -58.8%
Contains more Zinc +31.9%
Contains more Copper +17.7%
Contains more Calcium +269.4%
Contains more Potassium +37.8%
Contains more Manganese +62.3%
Contains more Selenium +283.8%
Equal in Phosphorus - 153
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +70%
Contains more Magnesium +92%
Contains less Sodium -58.8%
Contains more Zinc +31.9%
Contains more Copper +17.7%
Contains more Calcium +269.4%
Contains more Potassium +37.8%
Contains more Manganese +62.3%
Contains more Selenium +283.8%
Equal in Phosphorus - 153

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.
Chickpeas
Chickpeas
4
:
6
Garlic
Garlic
Contains more Vitamin A +200%
Contains more Vitamin E +337.5%
Contains more Folate +5633.3%
Contains more Vitamin K +135.3%
Contains more Vitamin C +2300%
Contains more Vitamin B1 +72.4%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B3 +33.1%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +788.5%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +200%
Contains more Vitamin E +337.5%
Contains more Folate +5633.3%
Contains more Vitamin K +135.3%
Contains more Vitamin C +2300%
Contains more Vitamin B1 +72.4%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B3 +33.1%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +788.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
3
:
2
Garlic
Garlic
Contains more Protein +39.3%
Contains more Fats +418%
Contains more Carbs +20.6%
Contains more Other +63%
Equal in Water - 58.58
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +39.3%
Contains more Fats +418%
Contains more Carbs +20.6%
Contains more Other +63%
Equal in Water - 58.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +5200%
Contains more Polyunsaturated fat +364.3%
Contains less Saturated Fat -66.9%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +5200%
Contains more Polyunsaturated fat +364.3%
Contains less Saturated Fat -66.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Garlic Opinion
Net carbs 19.82g 30.96g Garlic
Protein 8.86g 6.36g Chickpeas
Fats 2.59g 0.5g Chickpeas
Carbs 27.42g 33.06g Garlic
Calories 164kcal 149kcal Chickpeas
Sugar 4.8g 1g Garlic
Fiber 7.6g 2.1g Chickpeas
Calcium 49mg 181mg Garlic
Iron 2.89mg 1.7mg Chickpeas
Magnesium 48mg 25mg Chickpeas
Phosphorus 168mg 153mg Chickpeas
Potassium 291mg 401mg Garlic
Sodium 7mg 17mg Chickpeas
Zinc 1.53mg 1.16mg Chickpeas
Copper 0.352mg 0.299mg Chickpeas
Manganese 1.03mg 1.672mg Garlic
Selenium 3.7µg 14.2µg Garlic
Vitamin A 27IU 9IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.08mg Chickpeas
Vitamin C 1.3mg 31.2mg Garlic
Vitamin B1 0.116mg 0.2mg Garlic
Vitamin B2 0.063mg 0.11mg Garlic
Vitamin B3 0.526mg 0.7mg Garlic
Vitamin B5 0.286mg 0.596mg Garlic
Vitamin B6 0.139mg 1.235mg Garlic
Folate 172µg 3µg Chickpeas
Vitamin K 4µg 1.7µg Chickpeas
Tryptophan 0.085mg 0.066mg Chickpeas
Threonine 0.329mg 0.157mg Chickpeas
Isoleucine 0.38mg 0.217mg Chickpeas
Leucine 0.631mg 0.308mg Chickpeas
Lysine 0.593mg 0.273mg Chickpeas
Methionine 0.116mg 0.076mg Chickpeas
Phenylalanine 0.475mg 0.183mg Chickpeas
Valine 0.372mg 0.291mg Chickpeas
Histidine 0.244mg 0.113mg Chickpeas
Saturated Fat 0.269g 0.089g Garlic
Monounsaturated Fat 0.583g 0.011g Chickpeas
Polyunsaturated fat 1.156g 0.249g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Chickpeas
43%
Garlic
Minerals Daily Need Coverage Score
57%
Chickpeas
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.8g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.18g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 6)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.4)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 10mg)
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.
Which food is richer in vitamins?
?
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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.