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  6. Chickpea raw vs. Couscous

Chickpea raw vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between chickpea raw and couscous

  • Chickpea raw is higher in manganese, folate, copper, iron, fiber, vitamin B6, vitamin B1, phosphorus, and vitamin B5, yet couscous is higher in selenium.
  • Chickpea raw covers your daily manganese needs 923% more than couscous.
  • Chickpea raw contains 37 times more folate than couscous. While chickpea raw contains 557µg of folate, couscous contains only 15µg.
  • The glycemic index of chickpea raw is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Couscous, cooked.

Infographic

Chickpea raw vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +887.5%
Contains more CalciumCalcium +612.5%
Contains more PotassiumPotassium +1137.9%
Contains more IronIron +1034.2%
Contains more CopperCopper +1500%
Contains more ZincZinc +961.5%
Contains more PhosphorusPhosphorus +1045.5%
Contains more ManganeseManganese +25264.3%
Contains less SodiumSodium -79.2%
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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +530.8%
Contains more Vitamin B1Vitamin B1 +657.1%
Contains more Vitamin B2Vitamin B2 +685.2%
Contains more Vitamin B3Vitamin B3 +56.8%
Contains more Vitamin B5Vitamin B5 +328%
Contains more Vitamin B6Vitamin B6 +949%
Contains more Vitamin KVitamin K +8900%
Contains more FolateFolate +3613.3%
Contains more CholineCholine +2909.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Couscous DV% diff.
Manganese 21.306mg 0.084mg 923%
Folate 557µg 15µg 136%
Copper 0.656mg 0.041mg 68%
Selenium 0µg 27.5µg 50%
Iron 4.31mg 0.38mg 49%
Fiber 12.2g 1.4g 43%
Vitamin B6 0.535mg 0.051mg 37%
Vitamin B1 0.477mg 0.063mg 35%
Phosphorus 252mg 22mg 33%
Protein 20.47g 3.79g 33%
Vitamin B5 1.588mg 0.371mg 24%
Zinc 2.76mg 0.26mg 23%
Potassium 718mg 58mg 19%
Polyunsaturated fat 2.731g 0.064g 18%
Magnesium 79mg 8mg 17%
Choline 99.3mg 3.3mg 17%
Vitamin B2 0.212mg 0.027mg 14%
Calories 378kcal 112kcal 13%
Carbs 62.95g 23.22g 13%
Fats 6.04g 0.16g 9%
Vitamin K 9µg 0.1µg 7%
Vitamin E 0.82mg 0.13mg 5%
Calcium 57mg 8mg 5%
Vitamin C 4mg 0mg 4%
Saturated fat 0.603g 0.029g 3%
Monounsaturated fat 1.377g 0.022g 3%
Vitamin B3 1.541mg 0.983mg 3%
Sodium 24mg 5mg 1%
Net carbs 50.75g 21.82g N/A
Sugar 10.7g 0.1g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.049mg 0%
Threonine 0.766mg 0.1mg 0%
Isoleucine 0.882mg 0.147mg 0%
Leucine 1.465mg 0.259mg 0%
Lysine 1.377mg 0.073mg 0%
Methionine 0.27mg 0.059mg 0%
Phenylalanine 1.103mg 0.184mg 0%
Valine 0.865mg 0.162mg 0%
Histidine 0.566mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +440.1%
Contains more FatsFats +3675%
Contains more CarbsCarbs +171.1%
Contains more OtherOther +1000%
Contains more WaterWater +844.9%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +6159.1%
Contains more Poly. FatPolyunsaturated fat +4167.2%
Contains less Sat. FatSaturated fat -95.2%

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.