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  6. Cheese sandwich vs. Chickpea raw

Cheese sandwich vs. Chickpea raw — In-Depth Nutrition Comparison

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How are cheese sandwich and chickpea raw different?

  • Cheese sandwich is higher in selenium and phosphorus; however, chickpea raw is richer in manganese, folate, copper, fiber, iron, vitamin B6, and vitamin B5.
  • Daily need coverage for manganese for chickpea raw is 879% higher.
  • Chickpea raw has less sodium.
  • Chickpea raw has a lower glycemic index (36) than cheese sandwich (54).

Crackers, wheat, sandwich, with cheese filling and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw are the varieties used in this article.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 CalciumCalcium +257.9%
Contains more PhosphorusPhosphorus +51.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +46.3%
Contains more PotassiumPotassium +134.6%
Contains more IronIron +64.5%
Contains more CopperCopper +310%
Contains more ZincZinc +217.2%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1867.3%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B2Vitamin B2 +101.4%
Contains more Vitamin B3Vitamin B3 +106.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin B1Vitamin B1 +33.2%
Contains more Vitamin B5Vitamin B5 +155.3%
Contains more Vitamin B6Vitamin B6 +105%
Contains more FolateFolate +770.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Chickpea raw DV% diff.
Manganese 1.083mg 21.306mg 879%
Folate 64µg 557µg 123%
Copper 0.16mg 0.656mg 55%
Selenium 24.3µg 0µg 44%
Polyunsaturated fat 9.166g 2.731g 43%
Fiber 3.1g 12.2g 36%
Sodium 839mg 24mg 35%
Fats 25g 6.04g 29%
Monounsaturated fat 10.351g 1.377g 22%
Vitamin B6 0.261mg 0.535mg 21%
Iron 2.62mg 4.31mg 21%
Protein 9.8g 20.47g 21%
Phosphorus 382mg 252mg 19%
Vitamin B5 0.622mg 1.588mg 19%
Choline 99.3mg 18%
Zinc 0.87mg 2.76mg 17%
Vitamin B2 0.427mg 0.212mg 17%
Saturated fat 4.129g 0.603g 16%
Calcium 204mg 57mg 15%
Potassium 306mg 718mg 12%
Vitamin B1 0.358mg 0.477mg 10%
Vitamin B3 3.185mg 1.541mg 10%
Vitamin K 9µg 8%
Calories 497kcal 378kcal 6%
Magnesium 54mg 79mg 6%
Vitamin E 0.82mg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin C 1.5mg 4mg 3%
Vitamin A 21µg 3µg 2%
Cholesterol 7mg 0mg 2%
Carbs 58.2g 62.95g 2%
Net carbs 55.1g 50.75g N/A
Sugar 10.7g N/A
Tryptophan 0.13mg 0.2mg 0%
Threonine 0.298mg 0.766mg 0%
Isoleucine 0.383mg 0.882mg 0%
Leucine 0.698mg 1.465mg 0%
Lysine 0.344mg 1.377mg 0%
Methionine 0.167mg 0.27mg 0%
Phenylalanine 0.472mg 1.103mg 0%
Valine 0.438mg 0.865mg 0%
Histidine 0.219mg 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +313.9%
Contains more OtherOther +32.9%
Contains more ProteinProtein +108.9%
Contains more WaterWater +140%
~equal in Carbs ~62.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +651.7%
Contains more Poly. FatPolyunsaturated fat +235.6%
Contains less Sat. FatSaturated fat -85.4%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.