Chickpea raw vs. Cranberry bean raw — In-Depth Nutrition Comparison
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A recap on differences between chickpea raw and cranberry bean raw
- Chickpea raw is higher in manganese, vitamin B6, and vitamin B5, yet cranberry bean raw is higher in fiber, selenium, vitamin B1, magnesium, potassium, phosphorus, and copper.
- Chickpea raw covers your daily manganese needs 886% more than cranberry bean raw.
- Chickpea raw contains 2 times more vitamin B5 than cranberry bean raw. While chickpea raw contains 1.588mg of vitamin B5, cranberry bean raw contains only 0.748mg.
Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beans, cranberry (roman), mature seeds, 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.
| Contains more ManganeseManganese | +2215.9% |
| Contains more MagnesiumMagnesium | +97.5% |
| Contains more CalciumCalcium | +122.8% |
| Contains more PotassiumPotassium | +85.5% |
| Contains more IronIron | +16% |
| Contains more CopperCopper | +21% |
| Contains more ZincZinc | +31.5% |
| Contains more PhosphorusPhosphorus | +47.6% |
| Contains less SodiumSodium | -75% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +112.3% |
| Contains more Vitamin B6Vitamin B6 | +73.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more FatsFats | +391.1% |
| Contains more ProteinProtein | +12.5% |
| Contains more WaterWater | +61.3% |
| Contains more OtherOther | +15.4% |
~equal in
Carbs
~60.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
| Contains more Mono. FatMonounsaturated fat | +1199.1% |
| Contains more Poly. FatPolyunsaturated fat | +418.2% |
| Contains less Sat. FatSaturated fat | -47.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 21.306mg | 0.92mg | 886% |
| Fiber | 12.2g | 24.7g | 50% |
| Selenium | 0µg | 12.7µg | 23% |
| Vitamin B1 | 0.477mg | 0.747mg | 23% |
| Magnesium | 79mg | 156mg | 18% |
| Potassium | 718mg | 1332mg | 18% |
| Choline | 99.3mg | 18% | |
| Vitamin B6 | 0.535mg | 0.309mg | 17% |
| Vitamin B5 | 1.588mg | 0.748mg | 17% |
| Phosphorus | 252mg | 372mg | 17% |
| Copper | 0.656mg | 0.794mg | 15% |
| Polyunsaturated fat | 2.731g | 0.527g | 15% |
| Folate | 557µg | 604µg | 12% |
| Iron | 4.31mg | 5mg | 9% |
| Vitamin K | 9µg | 8% | |
| Zinc | 2.76mg | 3.63mg | 8% |
| Calcium | 57mg | 127mg | 7% |
| Fats | 6.04g | 1.23g | 7% |
| Vitamin E | 0.82mg | 5% | |
| Protein | 20.47g | 23.03g | 5% |
| Vitamin C | 4mg | 0mg | 4% |
| Monounsaturated fat | 1.377g | 0.106g | 3% |
| Calories | 378kcal | 335kcal | 2% |
| Vitamin B3 | 1.541mg | 1.455mg | 1% |
| Sodium | 24mg | 6mg | 1% |
| Saturated fat | 0.603g | 0.316g | 1% |
| Carbs | 62.95g | 60.05g | 1% |
| Net carbs | 50.75g | 35.35g | N/A |
| Sugar | 10.7g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B2 | 0.212mg | 0.213mg | 0% |
| Tryptophan | 0.2mg | 0.273mg | 0% |
| Threonine | 0.766mg | 0.969mg | 0% |
| Isoleucine | 0.882mg | 1.017mg | 0% |
| Leucine | 1.465mg | 1.838mg | 0% |
| Lysine | 1.377mg | 1.58mg | 0% |
| Methionine | 0.27mg | 0.346mg | 0% |
| Phenylalanine | 1.103mg | 1.245mg | 0% |
| Valine | 0.865mg | 1.205mg | 0% |
| Histidine | 0.566mg | 0.641mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
72%
64%
Minerals Daily Need Coverage Score
348%
117%
Comparison summary
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 0.287g)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food is cheaper?
Chickpea raw is cheaper (difference - $1.4)
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)