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  6. Chickpea raw vs. Chuck steak

Chickpea raw vs. Chuck steak — In-Depth Nutrition Comparison

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What are the main differences between chickpea raw and chuck steak?

  • Chickpea raw is richer in manganese, folate, copper, fiber, and vitamin B1, yet chuck steak is richer in vitamin B12, zinc, and selenium.
  • Chickpea raw's daily need coverage for manganese is 926% higher.
  • Chickpea raw contains less saturated fat.
  • Chuck steak has a lower glycemic index than chickpea raw.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Chickpea raw vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +256.3%
Contains more PotassiumPotassium +120.9%
Contains more IronIron +75.9%
Contains more CopperCopper +751.9%
Contains more PhosphorusPhosphorus +30.6%
Contains less SodiumSodium -66.2%
Contains more ManganeseManganese +177450%
Contains more ZincZinc +214.5%
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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin B1Vitamin B1 +622.7%
Contains more Vitamin B5Vitamin B5 +111.2%
Contains more Vitamin B6Vitamin B6 +43.4%
Contains more Vitamin KVitamin K +462.5%
Contains more FolateFolate +9183.3%
Contains more CholineCholine +25.7%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +202.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.191mg

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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1687.5%
Contains more ProteinProtein +22%
Contains more FatsFats +225.2%
Contains more WaterWater +619%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -93%
Contains more Poly. FatPolyunsaturated fat +237.2%
Contains more Mono. FatMonounsaturated fat +586.8%

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 Chuck steak
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 Chuck steak DV% diff.
Manganese 21.306mg 0.012mg 926%
Folate 557µg 6µg 138%
Vitamin B12 0µg 3.03µg 126%
Copper 0.656mg 0.077mg 64%
Zinc 2.76mg 8.68mg 54%
Selenium 0µg 27.5µg 50%
Fiber 12.2g 0g 49%
Saturated fat 0.603g 8.66g 37%
Vitamin B1 0.477mg 0.066mg 34%
Cholesterol 0mg 87mg 29%
Iron 4.31mg 2.45mg 23%
Fats 6.04g 19.64g 21%
Carbs 62.95g 0g 21%
Monounsaturated fat 1.377g 9.457g 20%
Vitamin B3 1.541mg 4.663mg 20%
Vitamin B5 1.588mg 0.752mg 17%
Magnesium 79mg 22mg 14%
Polyunsaturated fat 2.731g 0.81g 13%
Potassium 718mg 325mg 12%
Vitamin B6 0.535mg 0.373mg 12%
Protein 20.47g 24.98g 9%
Phosphorus 252mg 193mg 8%
Vitamin K 9µg 1.6µg 6%
Calories 378kcal 277kcal 5%
Vitamin E 0.82mg 0.1mg 5%
Calcium 57mg 16mg 4%
Choline 99.3mg 79mg 4%
Vitamin C 4mg 0mg 4%
Vitamin B2 0.212mg 0.191mg 2%
Sodium 24mg 71mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 50.75g 0g N/A
Sugar 10.7g 0g N/A
Vitamin A 3µg 7µg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.2mg 0.281mg 0%
Threonine 0.766mg 1.099mg 0%
Isoleucine 0.882mg 1.062mg 0%
Leucine 1.465mg 2.009mg 0%
Lysine 1.377mg 2.184mg 0%
Methionine 0.27mg 0.709mg 0%
Phenylalanine 1.103mg 0.951mg 0%
Valine 0.865mg 1.129mg 0%
Histidine 0.566mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Chuck steak
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
55%
Chuck steak
Minerals Daily Need Coverage Score
348%
Chickpea raw
65%
Chuck steak

Comparison summary

Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 10.7g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 36)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Chickpea raw
Chickpea raw is lower in Saturated fat (difference - 8.057g)
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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.