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  6. Chickpea raw vs. Beef Stroganoff

Chickpea raw vs. Beef Stroganoff — In-Depth Nutrition Comparison

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What are the main differences between chickpea raw and beef Stroganoff?

  • Chickpea raw is richer in folate, copper, fiber, iron, vitamin B6, vitamin B1, phosphorus, and magnesium, yet beef Stroganoff is richer in vitamin K.
  • Chickpea raw's daily need coverage for folate is 123% higher.
  • Chickpea raw has 40 times more magnesium than beef Stroganoff. Chickpea raw has 79mg of magnesium, while beef Stroganoff has 2mg.
  • Chickpea raw contains less sodium.
  • Chickpea raw has a lower glycemic index than beef Stroganoff.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve types in this comparison.

Infographic

Chickpea raw vs Beef Stroganoff 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 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +3850%
Contains more CalciumCalcium +185%
Contains more PotassiumPotassium +412.9%
Contains more IronIron +389.8%
Contains more CopperCopper +556%
Contains more ZincZinc +150.9%
Contains more PhosphorusPhosphorus +404%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +∞%
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 0% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +1092.5%
Contains more Vitamin B2Vitamin B2 +135.6%
Contains more Vitamin B3Vitamin B3 +1441%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +791.7%
Contains more FolateFolate +731.3%
Contains more CholineCholine +451.7%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1042.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Beef Stroganoff DV% diff.
Manganese 21.306mg 926%
Folate 557µg 67µg 123%
Vitamin K 9µg 102.8µg 78%
Copper 0.656mg 0.1mg 62%
Fiber 12.2g 0.6g 46%
Iron 4.31mg 0.88mg 43%
Vitamin B6 0.535mg 0.06mg 37%
Vitamin B1 0.477mg 0.04mg 36%
Vitamin B5 1.588mg 32%
Protein 20.47g 5.1g 31%
Phosphorus 252mg 50mg 29%
Sodium 24mg 435mg 18%
Carbs 62.95g 9g 18%
Magnesium 79mg 2mg 18%
Potassium 718mg 140mg 17%
Polyunsaturated fat 2.731g 0.246g 17%
Zinc 2.76mg 1.1mg 15%
Choline 99.3mg 18mg 15%
Selenium 0µg 7.6µg 14%
Calories 378kcal 98kcal 14%
Vitamin B12 0µg 0.26µg 11%
Vitamin B2 0.212mg 0.09mg 9%
Vitamin B3 1.541mg 0.1mg 9%
Vitamin A 3µg 84µg 9%
Saturated fat 0.603g 2.324g 8%
Cholesterol 0mg 21mg 7%
Calcium 57mg 20mg 4%
Vitamin C 4mg 0mg 4%
Vitamin E 0.82mg 0.41mg 3%
Fats 6.04g 4.6g 2%
Net carbs 50.75g 8.4g N/A
Sugar 10.7g 1.68g N/A
Monounsaturated fat 1.377g 1.556g 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
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more ProteinProtein +301.4%
Contains more FatsFats +31.3%
Contains more CarbsCarbs +599.4%
Contains more OtherOther +104.3%
Contains more WaterWater +940.4%

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
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains less Sat. FatSaturated fat -74.1%
Contains more Poly. FatPolyunsaturated fat +1010.2%
Contains more Mono. FatMonounsaturated fat +13%

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. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.