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  6. Chickpea raw vs. Avocado

Chickpea raw vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between chickpea raw and avocadoes

  • Avocadoes have less manganese, folate, copper, iron, vitamin B1, phosphorus, fiber, vitamin B6, zinc, and choline than chickpea raw.
  • Chickpea raw covers your daily need for manganese, 920% more than avocadoes.
  • Chickpea raw has 8 times more iron than avocadoes. While chickpea raw has 4.31mg of iron, avocadoes have only 0.55mg.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Avocados, raw, all commercial varieties.

Infographic

Chickpea raw vs Avocado 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 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +172.4%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +48%
Contains more IronIron +683.6%
Contains more CopperCopper +245.3%
Contains more ZincZinc +331.3%
Contains more PhosphorusPhosphorus +384.6%
Contains more ManganeseManganese +14904.2%
Contains less SodiumSodium -70.8%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +611.9%
Contains more Vitamin B2Vitamin B2 +63.1%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin B6Vitamin B6 +108.2%
Contains more FolateFolate +587.7%
Contains more CholineCholine +599.3%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +152.4%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin KVitamin K +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Avocado DV% diff.
Manganese 21.306mg 0.142mg 920%
Folate 557µg 81µg 119%
Copper 0.656mg 0.19mg 52%
Iron 4.31mg 0.55mg 47%
Protein 20.47g 2g 37%
Vitamin B1 0.477mg 0.067mg 34%
Phosphorus 252mg 52mg 29%
Fiber 12.2g 6.7g 22%
Vitamin B6 0.535mg 0.257mg 21%
Monounsaturated fat 1.377g 9.799g 21%
Zinc 2.76mg 0.64mg 19%
Carbs 62.95g 8.53g 18%
Choline 99.3mg 14.2mg 15%
Fats 6.04g 14.66g 13%
Magnesium 79mg 29mg 12%
Calories 378kcal 160kcal 11%
Vitamin K 9µg 21µg 10%
Vitamin E 0.82mg 2.07mg 8%
Potassium 718mg 485mg 7%
Saturated fat 0.603g 2.126g 7%
Vitamin C 4mg 10mg 7%
Polyunsaturated fat 2.731g 1.816g 6%
Vitamin B2 0.212mg 0.13mg 6%
Calcium 57mg 12mg 5%
Vitamin B5 1.588mg 1.389mg 4%
Vitamin B3 1.541mg 1.738mg 1%
Selenium 0µg 0.4µg 1%
Sodium 24mg 7mg 1%
Net carbs 50.75g 1.83g N/A
Sugar 10.7g 0.66g N/A
Starch 0.11g 0%
Vitamin A 3µg 7µg 0%
Tryptophan 0.2mg 0.025mg 0%
Threonine 0.766mg 0.073mg 0%
Isoleucine 0.882mg 0.084mg 0%
Leucine 1.465mg 0.143mg 0%
Lysine 1.377mg 0.132mg 0%
Methionine 0.27mg 0.038mg 0%
Phenylalanine 1.103mg 0.097mg 0%
Valine 0.865mg 0.107mg 0%
Histidine 0.566mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +923.5%
Contains more CarbsCarbs +638%
Contains more OtherOther +81%
Contains more FatsFats +142.7%
Contains more WaterWater +853.5%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -71.6%
Contains more Poly. FatPolyunsaturated fat +50.4%
Contains more Mono. FatMonounsaturated fat +611.6%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.