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  6. Walnut vs. Chickpea raw

Walnut vs. Chickpea raw — In-Depth Nutrition Comparison

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Differences between Walnut and Chickpea raw

  • Walnut has more Copper, Magnesium, and Phosphorus, while Chickpea raw has more Manganese, Folate, Fiber, Vitamin B5, Iron, and Vitamin B1.
  • Chickpea raw's daily need coverage for Manganese is 778% higher.
  • Chickpea raw contains 10 times less Saturated Fat than Walnut. Walnut contains 6.126g of Saturated Fat, while Chickpea raw contains 0.603g.

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

Infographic

Walnut vs Chickpea raw 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
Walnut
7
:
3
Chickpea raw
Chickpea raw
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 +∞%
Contains more Iron +48.1%
Contains more Potassium +62.8%
Contains more Manganese +524.1%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
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 +∞%
Contains more Iron +48.1%
Contains more Potassium +62.8%
Contains more Manganese +524.1%

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
Walnut
1
:
9
Chickpea raw
Chickpea raw
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 - 0.535
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%
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%
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 - 0.535

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
:
4
Chickpea raw
Chickpea raw
Contains more Fats +979.6%
Contains more Protein +34.4%
Contains more Carbs +359.2%
Contains more Water +88.7%
Contains more Other +60.7%
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
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
Contains more Fats +979.6%
Contains more Protein +34.4%
Contains more Carbs +359.2%
Contains more Water +88.7%
Contains more Other +60.7%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Chickpea raw
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
33%
Walnut
74%
Chickpea raw
Minerals Daily Need Coverage Score
152%
Walnut
348%
Chickpea raw

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