Chickpea raw vs. Bulgur dry — In-Depth Nutrition Comparison
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How are chickpea raw and bulgur dry different?
- Chickpea raw is richer in manganese, folate, copper, iron, vitamin B1, vitamin B6, choline, and vitamin B5, while bulgur dry is higher in vitamin B3 and magnesium.
- Chickpea raw covers your daily need for manganese, 794% more than bulgur dry.
- Chickpea raw contains 21 times more folate than bulgur dry. Chickpea raw contains 557µg of folate, while bulgur dry contains 27µg.
- Bulgur dry has a higher glycemic index (47) than chickpea raw (36).
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Bulgur, dry types were used in this article.
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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 CalciumCalcium | +62.9% |
| Contains more PotassiumPotassium | +75.1% |
| Contains more IronIron | +75.2% |
| Contains more CopperCopper | +95.8% |
| Contains more ZincZinc | +43% |
| Contains more ManganeseManganese | +599% |
| Contains more MagnesiumMagnesium | +107.6% |
| Contains more PhosphorusPhosphorus | +19% |
| Contains less SodiumSodium | -29.2% |
| 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 | +1266.7% |
| Contains more Vitamin B1Vitamin B1 | +105.6% |
| Contains more Vitamin B2Vitamin B2 | +84.3% |
| Contains more Vitamin B5Vitamin B5 | +52% |
| Contains more Vitamin B6Vitamin B6 | +56.4% |
| Contains more Vitamin KVitamin K | +373.7% |
| Contains more FolateFolate | +1963% |
| Contains more CholineCholine | +253.4% |
| Contains more Vitamin B3Vitamin B3 | +231.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 21.306mg | 3.048mg | 794% |
| Folate | 557µg | 27µg | 133% |
| Copper | 0.656mg | 0.335mg | 36% |
| Iron | 4.31mg | 2.46mg | 23% |
| Vitamin B3 | 1.541mg | 5.114mg | 22% |
| Vitamin B1 | 0.477mg | 0.232mg | 20% |
| Magnesium | 79mg | 164mg | 20% |
| Protein | 20.47g | 12.29g | 16% |
| Vitamin B6 | 0.535mg | 0.342mg | 15% |
| Polyunsaturated fat | 2.731g | 0.541g | 15% |
| Choline | 99.3mg | 28.1mg | 13% |
| Vitamin B5 | 1.588mg | 1.045mg | 11% |
| Potassium | 718mg | 410mg | 9% |
| Zinc | 2.76mg | 1.93mg | 8% |
| Phosphorus | 252mg | 300mg | 7% |
| Vitamin B2 | 0.212mg | 0.115mg | 7% |
| Fats | 6.04g | 1.33g | 7% |
| Vitamin K | 9µg | 1.9µg | 6% |
| Vitamin E | 0.82mg | 0.06mg | 5% |
| Carbs | 62.95g | 75.87g | 4% |
| Vitamin C | 4mg | 0mg | 4% |
| Selenium | 0µg | 2.3µg | 4% |
| Monounsaturated fat | 1.377g | 0.173g | 3% |
| Saturated fat | 0.603g | 0.232g | 2% |
| Calories | 378kcal | 342kcal | 2% |
| Calcium | 57mg | 35mg | 2% |
| Fiber | 12.2g | 12.5g | 1% |
| Net carbs | 50.75g | 63.37g | N/A |
| Sugar | 10.7g | 0.41g | N/A |
| Sodium | 24mg | 17mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.2mg | 0.19mg | 0% |
| Threonine | 0.766mg | 0.354mg | 0% |
| Isoleucine | 0.882mg | 0.455mg | 0% |
| Leucine | 1.465mg | 0.83mg | 0% |
| Lysine | 1.377mg | 0.339mg | 0% |
| Methionine | 0.27mg | 0.19mg | 0% |
| Phenylalanine | 1.103mg | 0.58mg | 0% |
| Valine | 0.865mg | 0.554mg | 0% |
| Histidine | 0.566mg | 0.285mg | 0% |
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:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more ProteinProtein | +66.6% |
| Contains more FatsFats | +354.1% |
| Contains more OtherOther | +89.4% |
| Contains more CarbsCarbs | +20.5% |
| Contains more WaterWater | +17.2% |
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
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
| Contains more Mono. FatMonounsaturated fat | +696% |
| Contains more Poly. FatPolyunsaturated fat | +404.8% |
| Contains less Sat. FatSaturated fat | -61.5% |