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  6. Chickpea raw vs. Cottage cheese

Chickpea raw vs. Cottage cheese — In-Depth Nutrition Comparison

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How are chickpea raw and cottage cheese different?

  • Chickpea raw is higher than cottage cheese in manganese, folate, copper, iron, fiber, vitamin B6, vitamin B1, zinc, vitamin B5, and potassium.
  • Chickpea raw covers your daily need for manganese, 926% more than cottage cheese.
  • Chickpea raw has a higher glycemic index (36) than cottage cheese (10).

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Cheese, cottage, creamed, large or small curd types were used in this article.

Infographic

Chickpea raw vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +887.5%
Contains more PotassiumPotassium +590.4%
Contains more IronIron +6057.1%
Contains more CopperCopper +2162.1%
Contains more ZincZinc +590%
Contains more PhosphorusPhosphorus +58.5%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +1065200%
Contains more CalciumCalcium +45.6%
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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +925%
Contains more Vitamin B1Vitamin B1 +1666.7%
Contains more Vitamin B2Vitamin B2 +30.1%
Contains more Vitamin B3Vitamin B3 +1456.6%
Contains more Vitamin B5Vitamin B5 +185.1%
Contains more Vitamin B6Vitamin B6 +1063%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4541.7%
Contains more CholineCholine +439.7%
Contains more Vitamin AVitamin A +1133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +84.1%
Contains more FatsFats +40.5%
Contains more CarbsCarbs +1762.4%
Contains more OtherOther +102.8%
Contains more WaterWater +938.9%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +77%
Contains more Poly. FatPolyunsaturated fat +2120.3%

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 Cottage cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chickpea raw Cottage cheese DV% diff.
Manganese 21.306mg 0.002mg 926%
Folate 557µg 12µg 136%
Copper 0.656mg 0.029mg 70%
Iron 4.31mg 0.07mg 53%
Fiber 12.2g 0g 49%
Vitamin B6 0.535mg 0.046mg 38%
Vitamin B1 0.477mg 0.027mg 38%
Vitamin B5 1.588mg 0.557mg 21%
Zinc 2.76mg 0.4mg 21%
Carbs 62.95g 3.38g 20%
Protein 20.47g 11.12g 19%
Selenium 0µg 9.7µg 18%
Potassium 718mg 104mg 18%
Vitamin B12 0µg 0.43µg 18%
Magnesium 79mg 8mg 17%
Polyunsaturated fat 2.731g 0.123g 17%
Choline 99.3mg 18.4mg 15%
Sodium 24mg 364mg 15%
Calories 378kcal 98kcal 14%
Phosphorus 252mg 159mg 13%
Vitamin B3 1.541mg 0.099mg 9%
Vitamin K 9µg 0µg 8%
Cholesterol 0mg 17mg 6%
Vitamin E 0.82mg 0.08mg 5%
Saturated fat 0.603g 1.718g 5%
Vitamin C 4mg 0mg 4%
Vitamin A 3µg 37µg 4%
Vitamin B2 0.212mg 0.163mg 4%
Calcium 57mg 83mg 3%
Fats 6.04g 4.3g 3%
Vitamin D 0µg 0.1µg 1%
Monounsaturated fat 1.377g 0.778g 1%
Net carbs 50.75g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 10.7g 2.67g N/A
Tryptophan 0.2mg 0.147mg 0%
Threonine 0.766mg 0.5mg 0%
Isoleucine 0.882mg 0.591mg 0%
Leucine 1.465mg 1.116mg 0%
Lysine 1.377mg 0.934mg 0%
Methionine 0.27mg 0.269mg 0%
Phenylalanine 1.103mg 0.577mg 0%
Valine 0.865mg 0.748mg 0%
Histidine 0.566mg 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Cottage cheese
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
14%
Cottage cheese
Minerals Daily Need Coverage Score
348%
Chickpea raw
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 8.03g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 26)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 340mg)
Which food is lower in Saturated fat?
Chickpea raw
Chickpea raw is lower in Saturated fat (difference - 1.115g)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $1)
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

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.