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  6. Cheese vs. Chickpea raw

Cheese vs. Chickpea raw — In-Depth Nutrition Comparison

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A recap on differences between cheese and chickpea raw

  • Cheese is higher in calcium, selenium, and vitamin B12, yet chickpea raw is higher in manganese, folate, copper, iron, fiber, and vitamin B1.
  • Chickpea raw covers your daily manganese needs 925% more than cheese.
  • The amount of saturated fat in chickpea raw is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +1145.6%
Contains more ZincZinc +31.9%
Contains more PhosphorusPhosphorus +80.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +192.6%
Contains more PotassiumPotassium +844.7%
Contains more IronIron +2978.6%
Contains more CopperCopper +2086.7%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +78811.1%

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.
Cheese
Cheese
4
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +10900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +101.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +15.5%
Contains more Vitamin B1Vitamin B1 +1544.8%
Contains more Vitamin B3Vitamin B3 +2511.9%
Contains more Vitamin B5Vitamin B5 +287.3%
Contains more Vitamin B6Vitamin B6 +710.6%
Contains more Vitamin KVitamin K +275%
Contains more FolateFolate +1963%
Contains more CholineCholine +501.8%

All nutrients comparison - raw data values

Nutrient Cheese Chickpea raw DV% diff.
Manganese 0.027mg 21.306mg 925%
Folate 27µg 557µg 133%
Saturated fat 18.867g 0.603g 83%
Copper 0.03mg 0.656mg 70%
Calcium 710mg 57mg 65%
Iron 0.14mg 4.31mg 52%
Selenium 28.5µg 0µg 52%
Fiber 0g 12.2g 49%
Vitamin B12 1.1µg 0µg 46%
Fats 33.31g 6.04g 42%
Vitamin B1 0.029mg 0.477mg 37%
Vitamin B6 0.066mg 0.535mg 36%
Vitamin A 330µg 3µg 36%
Cholesterol 99mg 0mg 33%
Phosphorus 455mg 252mg 29%
Sodium 653mg 24mg 27%
Vitamin B5 0.41mg 1.588mg 24%
Monounsaturated fat 9.246g 1.377g 20%
Carbs 3.09g 62.95g 20%
Potassium 76mg 718mg 19%
Vitamin B2 0.428mg 0.212mg 17%
Choline 16.5mg 99.3mg 15%
Magnesium 27mg 79mg 12%
Vitamin B3 0.059mg 1.541mg 9%
Polyunsaturated fat 1.421g 2.731g 9%
Zinc 3.64mg 2.76mg 8%
Vitamin K 2.4µg 9µg 6%
Protein 22.87g 20.47g 5%
Vitamin C 0mg 4mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Calories 404kcal 378kcal 1%
Vitamin E 0.71mg 0.82mg 1%
Net carbs 3.09g 50.75g N/A
Sugar 0.48g 10.7g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.2mg 0%
Threonine 1.044mg 0.766mg 0%
Isoleucine 1.206mg 0.882mg 0%
Leucine 1.939mg 1.465mg 0%
Lysine 1.025mg 1.377mg 0%
Methionine 0.547mg 0.27mg 0%
Phenylalanine 1.074mg 1.103mg 0%
Valine 1.404mg 0.865mg 0%
Histidine 0.547mg 0.566mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +11.7%
Contains more FatsFats +451.5%
Contains more WaterWater +382%
Contains more OtherOther +29.7%
Contains more CarbsCarbs +1937.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +571.5%
Contains less Sat. FatSaturated fat -96.8%
Contains more Poly. FatPolyunsaturated fat +92.2%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.