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  6. Chickpea raw vs. Cream cheese

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

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Summary of differences between chickpea raw and cream cheese

  • Cream cheese has less manganese, folate, copper, iron, fiber, vitamin B1, vitamin B6, and vitamin B5 than chickpea raw.
  • Chickpea raw covers your daily need for manganese, 926% more than cream cheese.
  • Chickpea raw has less saturated fat.
  • The glycemic index of chickpea raw is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Cheese, cream.

Infographic

Chickpea raw vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +777.8%
Contains more PotassiumPotassium +443.9%
Contains more IronIron +3818.2%
Contains more CopperCopper +3544.4%
Contains more ZincZinc +452%
Contains more PhosphorusPhosphorus +135.5%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +193590.9%
Contains more CalciumCalcium +70.2%
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.
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1973.9%
Contains more Vitamin B3Vitamin B3 +1593.4%
Contains more Vitamin B5Vitamin B5 +207.2%
Contains more Vitamin B6Vitamin B6 +855.4%
Contains more Vitamin KVitamin K +328.6%
Contains more FolateFolate +6088.9%
Contains more CholineCholine +265.1%
Contains more Vitamin AVitamin A +10166.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.86mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +232.8%
Contains more CarbsCarbs +1040.4%
Contains more OtherOther +125.2%
Contains more FatsFats +470.2%
Contains more WaterWater +585.2%

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -97%
Contains more Poly. FatPolyunsaturated fat +84.2%
Contains more Mono. FatMonounsaturated fat +546.8%

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 Cream 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 Cream cheese DV% diff.
Manganese 21.306mg 0.011mg 926%
Folate 557µg 9µg 137%
Saturated fat 0.603g 20.213g 89%
Copper 0.656mg 0.018mg 71%
Iron 4.31mg 0.11mg 53%
Fiber 12.2g 0g 49%
Fats 6.04g 34.44g 44%
Vitamin B1 0.477mg 0.023mg 38%
Vitamin B6 0.535mg 0.056mg 37%
Cholesterol 0mg 101mg 34%
Vitamin A 3µg 308µg 34%
Protein 20.47g 6.15g 29%
Vitamin B5 1.588mg 0.517mg 21%
Phosphorus 252mg 107mg 21%
Zinc 2.76mg 0.5mg 21%
Carbs 62.95g 5.52g 19%
Monounsaturated fat 1.377g 8.907g 19%
Potassium 718mg 132mg 17%
Magnesium 79mg 9mg 17%
Selenium 0µg 8.6µg 16%
Sodium 24mg 314mg 13%
Choline 99.3mg 27.2mg 13%
Vitamin B3 1.541mg 0.091mg 9%
Vitamin B12 0µg 0.22µg 9%
Polyunsaturated fat 2.731g 1.483g 8%
Vitamin K 9µg 2.1µg 6%
Calcium 57mg 97mg 4%
Vitamin C 4mg 0mg 4%
Calories 378kcal 350kcal 1%
Vitamin B2 0.212mg 0.23mg 1%
Net carbs 50.75g 5.52g N/A
Sugar 10.7g 3.76g N/A
Starch 0.35g 0%
Vitamin E 0.82mg 0.86mg 0%
Tryptophan 0.2mg 0.069mg 0%
Threonine 0.766mg 0.233mg 0%
Isoleucine 0.882mg 0.324mg 0%
Leucine 1.465mg 0.657mg 0%
Lysine 1.377mg 0.567mg 0%
Methionine 0.27mg 0.191mg 0%
Phenylalanine 1.103mg 0.291mg 0%
Valine 0.865mg 0.395mg 0%
Histidine 0.566mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Cream 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
21%
Cream cheese
Minerals Daily Need Coverage Score
348%
Chickpea raw
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 6.94g)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 36)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 101mg)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 290mg)
Which food is lower in Saturated fat?
Chickpea raw
Chickpea raw is lower in Saturated fat (difference - 19.61g)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $2)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.