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  6. Chickpea raw vs. Cheese sandwich

Chickpea raw vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are chickpea raw and cheese sandwich different?

  • Chickpea raw is higher in manganese, folate, copper, fiber, iron, vitamin B6, and vitamin B5; however, cheese sandwich is richer in selenium and phosphorus.
  • Daily need coverage for manganese for chickpea raw is 879% higher.
  • Chickpea raw contains 9 times more folate than cheese sandwich. While chickpea raw contains 557µg of folate, cheese sandwich contains only 64µg.
  • Chickpea raw has less sodium.
  • Chickpea raw has a lower glycemic index (36) than cheese sandwich (54).

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

Infographic

Chickpea raw vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +46.3%
Contains more PotassiumPotassium +134.6%
Contains more IronIron +64.5%
Contains more CopperCopper +310%
Contains more ZincZinc +217.2%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1867.3%
Contains more CalciumCalcium +257.9%
Contains more PhosphorusPhosphorus +51.6%
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +33.2%
Contains more Vitamin B5Vitamin B5 +155.3%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +770.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B2Vitamin B2 +101.4%
Contains more Vitamin B3Vitamin B3 +106.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Cheese sandwich DV% diff.
Manganese 21.306mg 1.083mg 879%
Folate 557µg 64µg 123%
Copper 0.656mg 0.16mg 55%
Selenium 0µg 24.3µg 44%
Polyunsaturated fat 2.731g 9.166g 43%
Fiber 12.2g 3.1g 36%
Sodium 24mg 839mg 35%
Fats 6.04g 25g 29%
Monounsaturated fat 1.377g 10.351g 22%
Vitamin B6 0.535mg 0.261mg 21%
Iron 4.31mg 2.62mg 21%
Protein 20.47g 9.8g 21%
Phosphorus 252mg 382mg 19%
Vitamin B5 1.588mg 0.622mg 19%
Choline 99.3mg 18%
Zinc 2.76mg 0.87mg 17%
Vitamin B2 0.212mg 0.427mg 17%
Saturated fat 0.603g 4.129g 16%
Calcium 57mg 204mg 15%
Potassium 718mg 306mg 12%
Vitamin B1 0.477mg 0.358mg 10%
Vitamin B3 1.541mg 3.185mg 10%
Vitamin K 9µg 8%
Calories 378kcal 497kcal 6%
Magnesium 79mg 54mg 6%
Vitamin E 0.82mg 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin C 4mg 1.5mg 3%
Vitamin A 3µg 21µg 2%
Cholesterol 0mg 7mg 2%
Carbs 62.95g 58.2g 2%
Net carbs 50.75g 55.1g N/A
Sugar 10.7g N/A
Tryptophan 0.2mg 0.13mg 0%
Threonine 0.766mg 0.298mg 0%
Isoleucine 0.882mg 0.383mg 0%
Leucine 1.465mg 0.698mg 0%
Lysine 1.377mg 0.344mg 0%
Methionine 0.27mg 0.167mg 0%
Phenylalanine 1.103mg 0.472mg 0%
Valine 0.865mg 0.438mg 0%
Histidine 0.566mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +108.9%
Contains more WaterWater +140%
Contains more FatsFats +313.9%
Contains more OtherOther +32.9%
~equal in Carbs ~58.2g

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +651.7%
Contains more Poly. FatPolyunsaturated fat +235.6%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.