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  6. Chickpea raw vs. Romano cheese

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

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The main differences between chickpea raw and romano cheese

  • Chickpea raw is richer in manganese, folate, copper, fiber, and iron, yet romano cheese is richer in calcium, phosphorus, and vitamin B12.
  • Daily need coverage for manganese for chickpea raw is 925% higher.
  • Chickpea raw contains less saturated fat.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Cheese, romano.

Infographic

Chickpea raw vs Romano cheese infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +92.7%
Contains more PotassiumPotassium +734.9%
Contains more IronIron +459.7%
Contains more CopperCopper +2086.7%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +106430%
Contains more CalciumCalcium +1766.7%
Contains more PhosphorusPhosphorus +201.6%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~2.58mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1% 16% 119% 49% 29% 95% 123% 0% 23% 418%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 32% 4.6% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +256.5%
Contains more Vitamin B1Vitamin B1 +1189.2%
Contains more Vitamin B3Vitamin B3 +1901.3%
Contains more Vitamin B5Vitamin B5 +274.5%
Contains more Vitamin B6Vitamin B6 +529.4%
Contains more Vitamin KVitamin K +309.1%
Contains more FolateFolate +7857.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chickpea raw Romano cheese DV% diff.
Manganese 21.306mg 0.02mg 925%
Folate 557µg 7µg 138%
Calcium 57mg 1064mg 101%
Saturated fat 0.603g 17.115g 75%
Phosphorus 252mg 760mg 73%
Copper 0.656mg 0.03mg 70%
Sodium 24mg 1433mg 61%
Fiber 12.2g 0g 49%
Vitamin B12 0µg 1.12µg 47%
Iron 4.31mg 0.77mg 44%
Vitamin B1 0.477mg 0.037mg 37%
Cholesterol 0mg 104mg 35%
Vitamin B6 0.535mg 0.085mg 35%
Fats 6.04g 26.94g 32%
Selenium 0µg 14.5µg 26%
Protein 20.47g 31.8g 23%
Vitamin B5 1.588mg 0.424mg 23%
Carbs 62.95g 3.63g 20%
Potassium 718mg 86mg 19%
Monounsaturated fat 1.377g 7.838g 16%
Choline 99.3mg 15.4mg 15%
Polyunsaturated fat 2.731g 0.593g 14%
Vitamin B2 0.212mg 0.37mg 12%
Vitamin A 3µg 96µg 10%
Magnesium 79mg 41mg 9%
Vitamin B3 1.541mg 0.077mg 9%
Vitamin K 9µg 2.2µg 6%
Vitamin C 4mg 0mg 4%
Vitamin E 0.82mg 0.23mg 4%
Vitamin D* 0 IU 20 IU 3%
Vitamin D 0µg 0.5µg 3%
Zinc 2.76mg 2.58mg 2%
Calories 378kcal 387kcal 0%
Protein per 100 calories 5.4g 8.2g N/A
Calories per 10 g protein 185kcal 122kcal N/A
Weight per 100 calories 26g 26g N/A
Unsaturated / Saturated Fat ratio 6.8 0.49 N/A
Net carbs 50.75g 3.63g N/A
Sugar 10.7g 0.73g N/A
Tryptophan 0.2mg 0.429mg 0%
Threonine 0.766mg 1.171mg 0%
Isoleucine 0.882mg 1.685mg 0%
Leucine 1.465mg 3.071mg 0%
Lysine 1.377mg 2.941mg 0%
Methionine 0.27mg 0.852mg 0%
Phenylalanine 1.103mg 1.71mg 0%
Valine 0.865mg 2.183mg 0%
Histidine 0.566mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +1634.2%
Contains more ProteinProtein +55.3%
Contains more FatsFats +346%
Contains more WaterWater +302.5%

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% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Poly. FatPolyunsaturated fat +360.5%
Contains more Mono. FatMonounsaturated fat +469.2%

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.