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  6. Chickpea raw vs. Club sandwich

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

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What are the differences between chickpea raw and club sandwich?

  • Chickpea raw is higher in folate, copper, fiber, iron, vitamin B1, and vitamin B6, yet club sandwich is higher in selenium, vitamin B3, and vitamin B12.
  • Chickpea raw's daily need coverage for folate is 132% more.
  • Chickpea raw has 10 times more fiber than club sandwich. While chickpea raw has 12.2g of fiber, club sandwich has only 1.2g.
  • The amount of sodium in chickpea raw is lower.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.

Infographic

Chickpea raw vs Club sandwich infographic
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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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +146.9%
Contains more PotassiumPotassium +217.7%
Contains more IronIron +214.6%
Contains more CopperCopper +637.1%
Contains more ZincZinc +106%
Contains more PhosphorusPhosphorus +17.2%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +66.7%
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin EVitamin E +34.4%
Contains more Vitamin B1Vitamin B1 +177.3%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more Vitamin B6Vitamin B6 +80.7%
Contains more FolateFolate +1696.8%
Contains more CholineCholine +107.7%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +261.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~4.4mg
~equal in Vitamin K ~8.7µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Club sandwich DV% diff.
Manganese 21.306mg 926%
Folate 557µg 31µg 132%
Copper 0.656mg 0.089mg 63%
Selenium 0µg 24.8µg 45%
Fiber 12.2g 1.2g 44%
Iron 4.31mg 1.37mg 37%
Sodium 24mg 630mg 26%
Vitamin B3 1.541mg 5.575mg 25%
Vitamin B1 0.477mg 0.172mg 25%
Vitamin B12 0µg 0.47µg 20%
Vitamin B6 0.535mg 0.296mg 18%
Vitamin B5 1.588mg 0.826mg 15%
Cholesterol 0mg 46mg 15%
Potassium 718mg 226mg 14%
Carbs 62.95g 19.87g 14%
Zinc 2.76mg 1.34mg 13%
Magnesium 79mg 32mg 11%
Saturated fat 0.603g 3.109g 11%
Choline 99.3mg 47.8mg 9%
Calories 378kcal 220kcal 8%
Protein 20.47g 17.19g 7%
Polyunsaturated fat 2.731g 1.88g 6%
Phosphorus 252mg 215mg 5%
Calcium 57mg 95mg 4%
Vitamin A 3µg 35µg 4%
Monounsaturated fat 1.377g 2.949g 4%
Fats 6.04g 8.05g 3%
Vitamin B2 0.212mg 0.186mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.82mg 0.61mg 1%
Vitamin D 0IU 5IU 1%
Vitamin C 4mg 4.4mg 0%
Net carbs 50.75g 18.67g N/A
Sugar 10.7g 4.68g N/A
Vitamin K 9µg 8.7µg 0%
Trans fat 0g 0.071g N/A
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more ProteinProtein +19.1%
Contains more CarbsCarbs +216.8%
Contains more OtherOther +20.7%
Contains more FatsFats +33.3%
Contains more WaterWater +583.9%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -80.6%
Contains more Poly. FatPolyunsaturated fat +45.3%
Contains more Mono. FatMonounsaturated fat +114.2%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.