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Beef Liver vs. Chickpeas — In-Depth Nutrition Comparison

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Summary of differences between Beef Liver and Chickpeas

  • Chickpeas has less Vitamin B12, Copper, Vitamin A, Vitamin B2, Vitamin B5, Vitamin B3, Choline, Vitamin B6, and Selenium than Beef Liver.
  • Beef Liver covers your daily need of Vitamin B12 2941% more than Chickpeas.

These are the specific foods used in this comparison Beef, variety meats and by-products, liver, cooked, braised and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Beef Liver vs Chickpeas infographic
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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 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more PotassiumPotassium +21%
Contains more IronIron +126.3%
Contains more CopperCopper +3957.7%
Contains more ZincZinc +246.4%
Contains more PhosphorusPhosphorus +195.8%
Contains more SeleniumSelenium +875.7%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +716.7%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +189.3%

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 6.3% 1903% 10% 36% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
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 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin CVitamin C +46.2%
Contains more Vitamin AVitamin A +117359.3%
Contains more Vitamin EVitamin E +45.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +67.2%
Contains more Vitamin B2Vitamin B2 +5336.5%
Contains more Vitamin B3Vitamin B3 +3231.7%
Contains more Vitamin B5Vitamin B5 +2386%
Contains more Vitamin B6Vitamin B6 +631.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +47.1%
Contains more CholineCholine +895.3%
Contains more Vitamin KVitamin K +21.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 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 ProteinProtein +228.2%
Contains more FatsFats +103.1%
Contains more OtherOther +87%
Contains more CarbsCarbs +434.5%
~equal in Water ~60.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated Fat: Sat. Fat 2.947 g
Monounsaturated Fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
13% 29% 58%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated Fat +92.8%
Contains less Sat. FatSaturated Fat -90.9%
~equal in Polyunsaturated fat ~1.156g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Liver Chickpeas Opinion
Calories 191kcal 164kcal Beef Liver
Protein 29.08g 8.86g Beef Liver
Fats 5.26g 2.59g Beef Liver
Vitamin C 1.9mg 1.3mg Beef Liver
Net carbs 5.13g 19.82g Chickpeas
Carbs 5.13g 27.42g Chickpeas
Cholesterol 396mg 0mg Chickpeas
Vitamin D 49IU 0IU Beef Liver
Magnesium 21mg 48mg Chickpeas
Calcium 6mg 49mg Chickpeas
Potassium 352mg 291mg Beef Liver
Iron 6.54mg 2.89mg Beef Liver
Sugar 0g 4.8g Beef Liver
Fiber 0g 7.6g Chickpeas
Copper 14.283mg 0.352mg Beef Liver
Zinc 5.3mg 1.53mg Beef Liver
Phosphorus 497mg 168mg Beef Liver
Sodium 79mg 7mg Chickpeas
Vitamin A 31714IU 27IU Beef Liver
Vitamin A 9442µg 1µg Beef Liver
Vitamin E 0.51mg 0.35mg Beef Liver
Vitamin D 1.2µg 0µg Beef Liver
Manganese 0.356mg 1.03mg Chickpeas
Selenium 36.1µg 3.7µg Beef Liver
Vitamin B1 0.194mg 0.116mg Beef Liver
Vitamin B2 3.425mg 0.063mg Beef Liver
Vitamin B3 17.525mg 0.526mg Beef Liver
Vitamin B5 7.11mg 0.286mg Beef Liver
Vitamin B6 1.017mg 0.139mg Beef Liver
Vitamin B12 70.58µg 0µg Beef Liver
Vitamin K 3.3µg 4µg Chickpeas
Folate 253µg 172µg Beef Liver
Trans Fat 0.365g 0g Chickpeas
Choline 426mg 42.8mg Beef Liver
Saturated Fat 2.947g 0.269g Chickpeas
Monounsaturated Fat 1.124g 0.583g Beef Liver
Polyunsaturated fat 1.109g 1.156g Chickpeas
Tryptophan 0.368mg 0.085mg Beef Liver
Threonine 1.215mg 0.329mg Beef Liver
Isoleucine 1.352mg 0.38mg Beef Liver
Leucine 2.67mg 0.631mg Beef Liver
Lysine 2.247mg 0.593mg Beef Liver
Methionine 0.759mg 0.116mg Beef Liver
Phenylalanine 1.515mg 0.475mg Beef Liver
Valine 1.761mg 0.372mg Beef Liver
Histidine 0.879mg 0.244mg Beef Liver
Omega-3 - ALA 0.017g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver Chickpeas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1003%
Beef Liver
21%
Chickpeas
Minerals Daily Need Coverage Score
567%
Beef Liver
57%
Chickpeas

Comparison summary

Which food is lower in Cholesterol?
Chickpeas
Chickpeas is lower in Cholesterol (difference - 396mg)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 72mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 2.678g)
Which food is lower in Sugar?
Beef Liver
Beef Liver is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 36)
Which food is cheaper?
Beef Liver
Beef Liver is cheaper (difference - $1)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins

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. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.