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  6. Chickpea raw vs. Cranberries

Chickpea raw vs. Cranberries — In-Depth Nutrition Comparison

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The main differences between chickpea raw and cranberries

  • Chickpea raw is richer than cranberries in manganese, folate, copper, iron, vitamin B1, vitamin B6, phosphorus, fiber, vitamin B5, and zinc.
  • Daily need coverage for manganese for chickpea raw is 915% higher.
  • Chickpea raw contains 557 times more folate than cranberries. Chickpea raw contains 557µg of folate, while cranberries contain 1µg.

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

Infographic

Chickpea raw vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +1216.7%
Contains more CalciumCalcium +612.5%
Contains more PotassiumPotassium +797.5%
Contains more IronIron +1773.9%
Contains more CopperCopper +1071.4%
Contains more ZincZinc +2966.7%
Contains more PhosphorusPhosphorus +2190.9%
Contains more ManganeseManganese +7879.8%
Contains less SodiumSodium -91.7%
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +3875%
Contains more Vitamin B2Vitamin B2 +960%
Contains more Vitamin B3Vitamin B3 +1425.7%
Contains more Vitamin B5Vitamin B5 +438.3%
Contains more Vitamin B6Vitamin B6 +838.6%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +55600%
Contains more CholineCholine +1705.5%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +61%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Cranberries DV% diff.
Manganese 21.306mg 0.267mg 915%
Folate 557µg 1µg 139%
Copper 0.656mg 0.056mg 67%
Iron 4.31mg 0.23mg 51%
Protein 20.47g 0.46g 40%
Vitamin B1 0.477mg 0.012mg 39%
Vitamin B6 0.535mg 0.057mg 37%
Phosphorus 252mg 11mg 34%
Fiber 12.2g 3.6g 34%
Vitamin B5 1.588mg 0.295mg 26%
Zinc 2.76mg 0.09mg 24%
Potassium 718mg 80mg 19%
Polyunsaturated fat 2.731g 0.055g 18%
Choline 99.3mg 5.5mg 17%
Calories 378kcal 46kcal 17%
Magnesium 79mg 6mg 17%
Carbs 62.95g 11.97g 17%
Vitamin B2 0.212mg 0.02mg 15%
Vitamin C 4mg 14mg 11%
Fats 6.04g 0.13g 9%
Vitamin B3 1.541mg 0.101mg 9%
Calcium 57mg 8mg 5%
Saturated fat 0.603g 0.008g 3%
Vitamin E 0.82mg 1.32mg 3%
Monounsaturated fat 1.377g 0.018g 3%
Vitamin K 9µg 5µg 3%
Sodium 24mg 2mg 1%
Fructose 0.67g 1%
Net carbs 50.75g 8.37g N/A
Sugar 10.7g 4.27g N/A
Vitamin A 3µg 3µg 0%
Selenium 0µg 0.1µg 0%
Tryptophan 0.2mg 0.003mg 0%
Threonine 0.766mg 0.028mg 0%
Isoleucine 0.882mg 0.033mg 0%
Leucine 1.465mg 0.053mg 0%
Lysine 1.377mg 0.039mg 0%
Methionine 0.27mg 0.003mg 0%
Phenylalanine 1.103mg 0.036mg 0%
Valine 0.865mg 0.045mg 0%
Histidine 0.566mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +4350%
Contains more FatsFats +4546.2%
Contains more CarbsCarbs +425.9%
Contains more OtherOther +2283.3%
Contains more WaterWater +1037%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +7550%
Contains more Poly. FatPolyunsaturated fat +4865.5%
Contains less Sat. FatSaturated fat -98.7%

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.