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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 Avocado

  • Avocado has less Manganese, Folate, Copper, Iron, Vitamin B1, Phosphorus, Fiber, Vitamin B6, Zinc, and Choline than Chickpea raw.
  • Chickpea raw covers your daily need of Manganese 920% more than Avocado.
  • Chickpea raw has 8 times more Iron than Avocado. While Chickpea raw has 4.31mg of Iron, Avocado has 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
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.
Chickpea raw
Chickpea raw
8
:
2
Avocado
Avocado
Contains more Calcium +375%
Contains more Iron +683.6%
Contains more Magnesium +172.4%
Contains more Phosphorus +384.6%
Contains more Potassium +48%
Contains more Zinc +331.3%
Contains more Copper +245.3%
Contains more Manganese +14904.2%
Contains less Sodium -70.8%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +375%
Contains more Iron +683.6%
Contains more Magnesium +172.4%
Contains more Phosphorus +384.6%
Contains more Potassium +48%
Contains more Zinc +331.3%
Contains more Copper +245.3%
Contains more Manganese +14904.2%
Contains less Sodium -70.8%
Contains more Selenium +∞%

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.
Chickpea raw
Chickpea raw
5
:
5
Avocado
Avocado
Contains more Vitamin B1 +611.9%
Contains more Vitamin B2 +63.1%
Contains more Vitamin B5 +14.3%
Contains more Vitamin B6 +108.2%
Contains more Folate +587.7%
Contains more Vitamin A +117.9%
Contains more Vitamin E +152.4%
Contains more Vitamin C +150%
Contains more Vitamin B3 +12.8%
Contains more Vitamin K +133.3%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B1 +611.9%
Contains more Vitamin B2 +63.1%
Contains more Vitamin B5 +14.3%
Contains more Vitamin B6 +108.2%
Contains more Folate +587.7%
Contains more Vitamin A +117.9%
Contains more Vitamin E +152.4%
Contains more Vitamin C +150%
Contains more Vitamin B3 +12.8%
Contains more Vitamin K +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
3
:
2
Avocado
Avocado
Contains more Protein +923.5%
Contains more Carbs +638%
Contains more Other +81%
Contains more Fats +142.7%
Contains more Water +853.5%
Chickpea raw
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
Avocado
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 Protein +923.5%
Contains more Carbs +638%
Contains more Other +81%
Contains more Fats +142.7%
Contains more Water +853.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
1
Avocado
Avocado
Contains less Saturated Fat -71.6%
Contains more Polyunsaturated fat +50.4%
Contains more Monounsaturated Fat +611.6%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -71.6%
Contains more Polyunsaturated fat +50.4%
Contains more Monounsaturated Fat +611.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpea raw Avocado Opinion
Net carbs 50.75g 1.83g Chickpea raw
Protein 20.47g 2g Chickpea raw
Fats 6.04g 14.66g Avocado
Carbs 62.95g 8.53g Chickpea raw
Calories 378kcal 160kcal Chickpea raw
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 10.7g 0.66g Avocado
Fiber 12.2g 6.7g Chickpea raw
Calcium 57mg 12mg Chickpea raw
Iron 4.31mg 0.55mg Chickpea raw
Magnesium 79mg 29mg Chickpea raw
Phosphorus 252mg 52mg Chickpea raw
Potassium 718mg 485mg Chickpea raw
Sodium 24mg 7mg Avocado
Zinc 2.76mg 0.64mg Chickpea raw
Copper 0.656mg 0.19mg Chickpea raw
Manganese 21.306mg 0.142mg Chickpea raw
Selenium 0µg 0.4µg Avocado
Vitamin A 67IU 146IU Avocado
Vitamin A RAE 3µg 7µg Avocado
Vitamin E 0.82mg 2.07mg Avocado
Vitamin C 4mg 10mg Avocado
Vitamin B1 0.477mg 0.067mg Chickpea raw
Vitamin B2 0.212mg 0.13mg Chickpea raw
Vitamin B3 1.541mg 1.738mg Avocado
Vitamin B5 1.588mg 1.389mg Chickpea raw
Vitamin B6 0.535mg 0.257mg Chickpea raw
Folate 557µg 81µg Chickpea raw
Vitamin K 9µg 21µg Avocado
Tryptophan 0.2mg 0.025mg Chickpea raw
Threonine 0.766mg 0.073mg Chickpea raw
Isoleucine 0.882mg 0.084mg Chickpea raw
Leucine 1.465mg 0.143mg Chickpea raw
Lysine 1.377mg 0.132mg Chickpea raw
Methionine 0.27mg 0.038mg Chickpea raw
Phenylalanine 1.103mg 0.097mg Chickpea raw
Valine 0.865mg 0.107mg Chickpea raw
Histidine 0.566mg 0.049mg Chickpea raw
Saturated Fat 0.603g 2.126g Chickpea raw
Monounsaturated Fat 1.377g 9.799g Avocado
Polyunsaturated fat 2.731g 1.816g Chickpea raw
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
74%
Chickpea raw
35%
Avocado
Minerals Daily Need Coverage Score
348%
Chickpea raw
21%
Avocado

Comparison summary

Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 1.523g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 10.04g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 17mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.