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Chickpea raw vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between chickpea raw and cauliflower

  • Chickpea raw has more manganese, folate, copper, iron, fiber, vitamin B1, phosphorus, vitamin B6, and zinc, while cauliflower has more vitamin C.
  • Chickpea raw's daily need coverage for manganese is 920% higher.
  • Cauliflower contains 17 times less copper than chickpea raw. Chickpea raw contains 0.656mg of copper, while cauliflower contains 0.039mg.

The food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Cauliflower, raw.

Infographic

Chickpea raw vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +426.7%
Contains more CalciumCalcium +159.1%
Contains more PotassiumPotassium +140.1%
Contains more IronIron +926.2%
Contains more CopperCopper +1582.1%
Contains more ZincZinc +922.2%
Contains more PhosphorusPhosphorus +472.7%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +13645.8%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +925%
Contains more Vitamin B1Vitamin B1 +854%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B3Vitamin B3 +203.9%
Contains more Vitamin B5Vitamin B5 +138.1%
Contains more Vitamin B6Vitamin B6 +190.8%
Contains more FolateFolate +877.2%
Contains more CholineCholine +124.2%
Contains more Vitamin CVitamin C +1105%
Contains more Vitamin KVitamin K +72.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +966.1%
Contains more FatsFats +2057.1%
Contains more CarbsCarbs +1166.6%
Contains more OtherOther +276.3%
Contains more WaterWater +1098.8%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +3950%
Contains more Poly. FatPolyunsaturated fat +8709.7%
Contains less Sat. FatSaturated fat -78.4%

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 Cauliflower
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Cauliflower DV% diff.
Manganese 21.306mg 0.155mg 920%
Folate 557µg 57µg 125%
Copper 0.656mg 0.039mg 69%
Vitamin C 4mg 48.2mg 49%
Iron 4.31mg 0.42mg 49%
Fiber 12.2g 2g 41%
Protein 20.47g 1.92g 37%
Vitamin B1 0.477mg 0.05mg 36%
Phosphorus 252mg 44mg 30%
Vitamin B6 0.535mg 0.184mg 27%
Zinc 2.76mg 0.27mg 23%
Carbs 62.95g 4.97g 19%
Calories 378kcal 25kcal 18%
Polyunsaturated fat 2.731g 0.031g 18%
Vitamin B5 1.588mg 0.667mg 18%
Magnesium 79mg 15mg 15%
Vitamin B2 0.212mg 0.06mg 12%
Potassium 718mg 299mg 12%
Choline 99.3mg 44.3mg 10%
Fats 6.04g 0.28g 9%
Vitamin B3 1.541mg 0.507mg 6%
Vitamin K 9µg 15.5µg 5%
Vitamin E 0.82mg 0.08mg 5%
Calcium 57mg 22mg 4%
Monounsaturated fat 1.377g 0.034g 3%
Saturated fat 0.603g 0.13g 2%
Fructose 0.97g 1%
Selenium 0µg 0.6µg 1%
Net carbs 50.75g 2.97g N/A
Sugar 10.7g 1.91g N/A
Sodium 24mg 30mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.02mg 0%
Threonine 0.766mg 0.076mg 0%
Isoleucine 0.882mg 0.071mg 0%
Leucine 1.465mg 0.106mg 0%
Lysine 1.377mg 0.217mg 0%
Methionine 0.27mg 0.02mg 0%
Phenylalanine 1.103mg 0.065mg 0%
Valine 0.865mg 0.125mg 0%
Histidine 0.566mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Chickpea raw
30%
Cauliflower
Minerals Daily Need Coverage Score
348%
Chickpea raw
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 8.79g)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.473g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.