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Walnut vs. Chickpeas — In-Depth Nutrition Comparison

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Important differences between Walnut and Chickpeas

  • Walnut has more Copper, Manganese, Vitamin B6, Magnesium, Phosphorus, Vitamin B1, Zinc, and Vitamin B2, however, Chickpeas has more Folate.
  • Walnut's daily need coverage for Copper is 137% more.
  • Walnut has 23 times more Saturated Fat than Chickpeas. Walnut has 6.126g of Saturated Fat, while Chickpeas has 0.269g.

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

Infographic

Walnut vs Chickpeas 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.
Walnut
10
:
Contains more Calcium +100%
Contains more Magnesium +229.2%
Contains more Phosphorus +106%
Contains more Potassium +51.5%
Contains less Sodium -71.4%
Contains more Zinc +102%
Contains more Copper +350.6%
Contains more Manganese +231.5%
Contains more Selenium +32.4%
Equal in Iron - 2.89
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +100%
Contains more Magnesium +229.2%
Contains more Phosphorus +106%
Contains more Potassium +51.5%
Contains less Sodium -71.4%
Contains more Zinc +102%
Contains more Copper +350.6%
Contains more Manganese +231.5%
Contains more Selenium +32.4%
Equal in Iron - 2.89

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.
Walnut
6
:
Contains more Vitamin E +100%
Contains more Vitamin B1 +194%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B3 +113.9%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +286.3%
Contains more Vitamin A +35%
Contains more Folate +75.5%
Contains more Vitamin K +48.1%
Equal in Vitamin C - 1.3
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%
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%
Contains more Vitamin E +100%
Contains more Vitamin B1 +194%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B3 +113.9%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +286.3%
Contains more Vitamin A +35%
Contains more Folate +75.5%
Contains more Vitamin K +48.1%
Equal in Vitamin C - 1.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +71.9%
Contains more Fats +2417.8%
Contains more Other +93.5%
Contains more Carbs +100%
Contains more Water +1379.4%
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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +71.9%
Contains more Fats +2417.8%
Contains more Other +93.5%
Contains more Carbs +100%
Contains more Water +1379.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1432.2%
Contains more Polyunsaturated fat +3980.8%
Contains less Saturated Fat -95.6%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +1432.2%
Contains more Polyunsaturated fat +3980.8%
Contains less Saturated Fat -95.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Chickpeas Opinion
Net carbs 7.01g 19.82g Chickpeas
Protein 15.23g 8.86g Walnut
Fats 65.21g 2.59g Walnut
Carbs 13.71g 27.42g Chickpeas
Calories 654kcal 164kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 4.8g Walnut
Fiber 6.7g 7.6g Chickpeas
Calcium 98mg 49mg Walnut
Iron 2.91mg 2.89mg Walnut
Magnesium 158mg 48mg Walnut
Phosphorus 346mg 168mg Walnut
Potassium 441mg 291mg Walnut
Sodium 2mg 7mg Walnut
Zinc 3.09mg 1.53mg Walnut
Copper 1.586mg 0.352mg Walnut
Manganese 3.414mg 1.03mg Walnut
Selenium 4.9µg 3.7µg Walnut
Vitamin A 20IU 27IU Chickpeas
Vitamin A RAE 1µg 1µg
Vitamin E 0.7mg 0.35mg Walnut
Vitamin C 1.3mg 1.3mg
Vitamin B1 0.341mg 0.116mg Walnut
Vitamin B2 0.15mg 0.063mg Walnut
Vitamin B3 1.125mg 0.526mg Walnut
Vitamin B5 0.57mg 0.286mg Walnut
Vitamin B6 0.537mg 0.139mg Walnut
Folate 98µg 172µg Chickpeas
Vitamin K 2.7µg 4µg Chickpeas
Tryptophan 0.17mg 0.085mg Walnut
Threonine 0.596mg 0.329mg Walnut
Isoleucine 0.625mg 0.38mg Walnut
Leucine 1.17mg 0.631mg Walnut
Lysine 0.424mg 0.593mg Chickpeas
Methionine 0.236mg 0.116mg Walnut
Phenylalanine 0.711mg 0.475mg Walnut
Valine 0.753mg 0.372mg Walnut
Histidine 0.391mg 0.244mg Walnut
Saturated Fat 6.126g 0.269g Chickpeas
Monounsaturated Fat 8.933g 0.583g Walnut
Polyunsaturated fat 47.174g 1.156g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Chickpeas
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
33%
Walnut
21%
Chickpeas
Minerals Daily Need Coverage Score
152%
Walnut
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.19g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 5.857g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.