Chickpea raw vs. Beans, kidney, mature seeds, sprouted, raw — In-Depth Nutrition Comparison
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A recap on differences between chickpea raw and beans, kidney, mature seeds, sprouted, raw
- Chickpea raw is higher in manganese, folate, copper, iron, vitamin B6, phosphorus, vitamin B5, zinc, and potassium, yet beans, kidney, mature seeds, sprouted, raw is higher in vitamin C.
- Chickpea raw covers your daily manganese needs 918% more than beans, kidney, mature seeds, sprouted, raw.
- Chickpea raw contains 9 times more folate than beans, kidney, mature seeds, sprouted, raw. While chickpea raw contains 557µg of folate, beans, kidney, mature seeds, sprouted, raw contains only 59µg.
Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beans, kidney, mature seeds, sprouted, raw.
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.
| Contains more MagnesiumMagnesium | +276.2% |
| Contains more CalciumCalcium | +235.3% |
| Contains more PotassiumPotassium | +284% |
| Contains more IronIron | +432.1% |
| Contains more CopperCopper | +312.6% |
| Contains more ZincZinc | +590% |
| Contains more PhosphorusPhosphorus | +581.1% |
| Contains more ManganeseManganese | +11606.6% |
| 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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +28.9% |
| Contains more Vitamin B5Vitamin B5 | +331.5% |
| Contains more Vitamin B6Vitamin B6 | +529.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +844.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +867.5% |
| Contains more Vitamin B2Vitamin B2 | +17.9% |
| Contains more Vitamin B3Vitamin B3 | +89.5% |
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:
4.2 g
Fats:
0.5 g
Carbs:
4.1 g
Water:
90.7 g
Other:
0.5 g
| Contains more ProteinProtein | +387.4% |
| Contains more FatsFats | +1108% |
| Contains more CarbsCarbs | +1435.4% |
| Contains more OtherOther | +472% |
| Contains more WaterWater | +1081% |
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
0.072 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.276 g
| Contains more Mono. FatMonounsaturated fat | +3430.8% |
| Contains more Poly. FatPolyunsaturated fat | +889.5% |
| Contains less Sat. FatSaturated fat | -88.1% |
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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| Rich in minerals |
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| Rich in vitamins |
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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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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 21.306mg | 0.182mg | 918% |
| Folate | 557µg | 59µg | 125% |
| Copper | 0.656mg | 0.159mg | 55% |
| Fiber | 12.2g | 49% | |
| Iron | 4.31mg | 0.81mg | 44% |
| Vitamin C | 4mg | 38.7mg | 39% |
| Vitamin B6 | 0.535mg | 0.085mg | 35% |
| Protein | 20.47g | 4.2g | 33% |
| Phosphorus | 252mg | 37mg | 31% |
| Vitamin B5 | 1.588mg | 0.368mg | 24% |
| Zinc | 2.76mg | 0.4mg | 21% |
| Carbs | 62.95g | 4.1g | 20% |
| Choline | 99.3mg | 18% | |
| Calories | 378kcal | 29kcal | 17% |
| Potassium | 718mg | 187mg | 16% |
| Polyunsaturated fat | 2.731g | 0.276g | 16% |
| Magnesium | 79mg | 21mg | 14% |
| Vitamin B3 | 1.541mg | 2.92mg | 9% |
| Vitamin B1 | 0.477mg | 0.37mg | 9% |
| Fats | 6.04g | 0.5g | 9% |
| Vitamin K | 9µg | 8% | |
| Vitamin E | 0.82mg | 5% | |
| Calcium | 57mg | 17mg | 4% |
| Monounsaturated fat | 1.377g | 0.039g | 3% |
| Vitamin B2 | 0.212mg | 0.25mg | 3% |
| Saturated fat | 0.603g | 0.072g | 2% |
| Selenium | 0µg | 0.6µg | 1% |
| Sodium | 24mg | 6mg | 1% |
| Net carbs | 50.75g | 4.1g | N/A |
| Sugar | 10.7g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.2mg | 0.044mg | 0% |
| Threonine | 0.766mg | 0.176mg | 0% |
| Isoleucine | 0.882mg | 0.186mg | 0% |
| Leucine | 1.465mg | 0.302mg | 0% |
| Lysine | 1.377mg | 0.239mg | 0% |
| Methionine | 0.27mg | 0.044mg | 0% |
| Phenylalanine | 1.103mg | 0.212mg | 0% |
| Valine | 0.865mg | 0.216mg | 0% |
| Histidine | 0.566mg | 0.118mg | 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%
32%
Minerals Daily Need Coverage Score
348%
17%
Comparison summary
Which food is richer in minerals?
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins
Which food is lower in Sugar?
Beans, kidney, mature seeds, sprouted, raw is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Beans, kidney, mature seeds, sprouted, raw contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Beans, kidney, mature seeds, sprouted, raw is lower in Saturated fat (difference - 0.531g)
Which food is lower in glycemic index?
Beans, kidney, mature seeds, sprouted, raw is lower in glycemic index (difference - 36)
Which food is cheaper?
Beans, kidney, mature seeds, sprouted, raw is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)