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Almonds vs. Chickpea raw — In-Depth Nutrition Comparison

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What are the differences between Almonds and Chickpea raw?

  • Almonds are higher in Vitamin E, Vitamin B2, Magnesium, Copper, and Phosphorus, yet Chickpea raw is higher in Manganese, Folate, Vitamin B6, Vitamin B1, and Vitamin B5.
  • Chickpea raw's daily need coverage for Manganese is 832% more.
  • Almonds have 31 times more Vitamin E than Chickpea raw. While Almonds have 25.63mg of Vitamin E, Chickpea raw has only 0.82mg.

We used Nuts, almonds and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types in this article.

Infographic

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more MagnesiumMagnesium +241.8%
Contains more CalciumCalcium +371.9%
Contains more CopperCopper +57.2%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +90.9%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +∞%
Contains more IronIron +16.2%
Contains more ManganeseManganese +877.8%
~equal in Potassium ~718mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 4% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin EVitamin E +3025.6%
Contains more Vitamin B2Vitamin B2 +436.8%
Contains more Vitamin B3Vitamin B3 +134.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3250%
Contains more Vitamin B1Vitamin B1 +132.7%
Contains more Vitamin B5Vitamin B5 +237.2%
Contains more Vitamin B6Vitamin B6 +290.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1165.9%
Contains more CholineCholine +90.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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 FatsFats +726.7%
Contains more CarbsCarbs +192.1%
Contains more WaterWater +74.1%
~equal in Protein ~20.47g
~equal in Other ~2.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
13% 29% 58%
Saturated Fat: Sat. Fat 0.603 g
Monounsaturated Fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated Fat +2191.3%
Contains more Poly. FatPolyunsaturated fat +351.4%
Contains less Sat. FatSaturated Fat -84.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Chickpea raw Opinion
Calories 579kcal 378kcal Almonds
Protein 21.15g 20.47g Almonds
Fats 49.93g 6.04g Almonds
Vitamin C 0mg 4mg Chickpea raw
Net carbs 9.05g 50.75g Chickpea raw
Carbs 21.55g 62.95g Chickpea raw
Magnesium 270mg 79mg Almonds
Calcium 269mg 57mg Almonds
Potassium 733mg 718mg Almonds
Iron 3.71mg 4.31mg Chickpea raw
Sugar 4.35g 10.7g Almonds
Fiber 12.5g 12.2g Almonds
Copper 1.031mg 0.656mg Almonds
Zinc 3.12mg 2.76mg Almonds
Starch 0.72g Almonds
Phosphorus 481mg 252mg Almonds
Sodium 1mg 24mg Almonds
Vitamin A 2IU 67IU Chickpea raw
Vitamin A 0µg 3µg Chickpea raw
Vitamin E 25.63mg 0.82mg Almonds
Manganese 2.179mg 21.306mg Chickpea raw
Selenium 4.1µg 0µg Almonds
Vitamin B1 0.205mg 0.477mg Chickpea raw
Vitamin B2 1.138mg 0.212mg Almonds
Vitamin B3 3.618mg 1.541mg Almonds
Vitamin B5 0.471mg 1.588mg Chickpea raw
Vitamin B6 0.137mg 0.535mg Chickpea raw
Vitamin K 0µg 9µg Chickpea raw
Folate 44µg 557µg Chickpea raw
Trans Fat 0.015g 0g Chickpea raw
Choline 52.1mg 99.3mg Chickpea raw
Saturated Fat 3.802g 0.603g Chickpea raw
Monounsaturated Fat 31.551g 1.377g Almonds
Polyunsaturated fat 12.329g 2.731g Almonds
Tryptophan 0.211mg 0.2mg Almonds
Threonine 0.601mg 0.766mg Chickpea raw
Isoleucine 0.751mg 0.882mg Chickpea raw
Leucine 1.473mg 1.465mg Almonds
Lysine 0.568mg 1.377mg Chickpea raw
Methionine 0.157mg 0.27mg Chickpea raw
Phenylalanine 1.132mg 1.103mg Almonds
Valine 0.855mg 0.865mg Chickpea raw
Histidine 0.539mg 0.566mg Chickpea raw
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Chickpea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
73%
Chickpea raw
Minerals Daily Need Coverage Score
142%
Almonds
348%
Chickpea raw

Comparison summary

Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 3.199g)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $1.4)
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 6.35g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.