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  6. Chickpea raw vs. Arugula

Chickpea raw vs. Arugula — In-Depth Nutrition Comparison

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A recap on differences between chickpea raw and arugula

  • Chickpea raw is higher in manganese, folate, copper, fiber, vitamin B1, iron, vitamin B6, and phosphorus, yet arugula is higher in vitamin K and vitamin A.
  • Chickpea raw covers your daily manganese needs 912% more than arugula.
  • Chickpea raw contains 11 times more vitamin B1 than arugula. While chickpea raw contains 0.477mg of vitamin B1, arugula contains only 0.044mg.

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

Infographic

Chickpea raw vs Arugula 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +68.1%
Contains more PotassiumPotassium +94.6%
Contains more IronIron +195.2%
Contains more CopperCopper +763.2%
Contains more ZincZinc +487.2%
Contains more PhosphorusPhosphorus +384.6%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +6537.4%
Contains more CalciumCalcium +180.7%
Contains more SeleniumSelenium +∞%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +90.7%
Contains more Vitamin B1Vitamin B1 +984.1%
Contains more Vitamin B2Vitamin B2 +146.5%
Contains more Vitamin B3Vitamin B3 +405.2%
Contains more Vitamin B5Vitamin B5 +263.4%
Contains more Vitamin B6Vitamin B6 +632.9%
Contains more FolateFolate +474.2%
Contains more CholineCholine +549%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +3866.7%
Contains more Vitamin KVitamin K +1106.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Arugula DV% diff.
Manganese 21.306mg 0.321mg 912%
Folate 557µg 97µg 115%
Vitamin K 9µg 108.6µg 83%
Copper 0.656mg 0.076mg 64%
Fiber 12.2g 1.6g 42%
Vitamin B1 0.477mg 0.044mg 36%
Vitamin B6 0.535mg 0.073mg 36%
Protein 20.47g 2.58g 36%
Iron 4.31mg 1.46mg 36%
Phosphorus 252mg 52mg 29%
Vitamin B5 1.588mg 0.437mg 23%
Zinc 2.76mg 0.47mg 21%
Carbs 62.95g 3.65g 20%
Calories 378kcal 25kcal 18%
Polyunsaturated fat 2.731g 0.319g 16%
Choline 99.3mg 15.3mg 15%
Vitamin A 3µg 119µg 13%
Vitamin C 4mg 15mg 12%
Potassium 718mg 369mg 10%
Calcium 57mg 160mg 10%
Vitamin B2 0.212mg 0.086mg 10%
Vitamin B3 1.541mg 0.305mg 8%
Magnesium 79mg 47mg 8%
Fats 6.04g 0.66g 8%
Monounsaturated fat 1.377g 0.049g 3%
Vitamin E 0.82mg 0.43mg 3%
Saturated fat 0.603g 0.086g 2%
Selenium 0µg 0.3µg 1%
Net carbs 50.75g 2.05g N/A
Sugar 10.7g 2.05g N/A
Sodium 24mg 27mg 0%
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +693.4%
Contains more FatsFats +815.2%
Contains more CarbsCarbs +1624.7%
Contains more OtherOther +104.3%
Contains more WaterWater +1094.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +2710.2%
Contains more Poly. FatPolyunsaturated fat +756.1%
Contains less Sat. FatSaturated fat -85.7%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.