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  6. Chickpea raw vs. Garden cress

Chickpea raw vs. Garden cress — In-Depth Nutrition Comparison

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How are Chickpea raw and Garden cress different?

  • Chickpea raw is higher in Manganese, Folate, Copper, Fiber, Iron, Vitamin B1, and Vitamin B5, however, Garden cress is richer in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Daily need coverage for Manganese from Chickpea raw is 902% higher.
  • Chickpea raw contains 11 times more Fiber than Garden cress. While Chickpea raw contains 12.2g of Fiber, Garden cress contains only 1.1g.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Cress, garden, raw are the varieties used in this article.

Infographic

Chickpea raw vs Garden cress 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.
Chickpea raw
Chickpea raw
7
:
3
Garden cress
Garden cress
Contains more Iron +231.5%
Contains more Magnesium +107.9%
Contains more Phosphorus +231.6%
Contains more Potassium +18.5%
Contains more Zinc +1100%
Contains more Copper +285.9%
Contains more Manganese +3752.8%
Contains more Calcium +42.1%
Contains less Sodium -41.7%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +231.5%
Contains more Magnesium +107.9%
Contains more Phosphorus +231.6%
Contains more Potassium +18.5%
Contains more Zinc +1100%
Contains more Copper +285.9%
Contains more Manganese +3752.8%
Contains more Calcium +42.1%
Contains less Sodium -41.7%
Contains more Selenium +∞%

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.
Chickpea raw
Chickpea raw
6
:
4
Garden cress
Garden cress
Contains more Vitamin E +17.1%
Contains more Vitamin B1 +496.3%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B5 +556.2%
Contains more Vitamin B6 +116.6%
Contains more Folate +596.3%
Contains more Vitamin A +10223.9%
Contains more Vitamin C +1625%
Contains more Vitamin B2 +22.6%
Contains more Vitamin K +5921.1%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin E +17.1%
Contains more Vitamin B1 +496.3%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B5 +556.2%
Contains more Vitamin B6 +116.6%
Contains more Folate +596.3%
Contains more Vitamin A +10223.9%
Contains more Vitamin C +1625%
Contains more Vitamin B2 +22.6%
Contains more Vitamin K +5921.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
4
:
1
Garden cress
Garden cress
Contains more Protein +687.3%
Contains more Fats +762.9%
Contains more Carbs +1044.5%
Contains more Other +58.9%
Contains more Water +1064.1%
Chickpea raw
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
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +687.3%
Contains more Fats +762.9%
Contains more Carbs +1044.5%
Contains more Other +58.9%
Contains more Water +1064.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +476.2%
Contains more Polyunsaturated fat +1097.8%
Contains less Saturated Fat -96.2%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +476.2%
Contains more Polyunsaturated fat +1097.8%
Contains less Saturated Fat -96.2%

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 Garden cress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Garden cress Opinion
Net carbs 50.75g 4.4g Chickpea raw
Protein 20.47g 2.6g Chickpea raw
Fats 6.04g 0.7g Chickpea raw
Carbs 62.95g 5.5g Chickpea raw
Calories 378kcal 32kcal Chickpea raw
Sugar 10.7g 4.4g Garden cress
Fiber 12.2g 1.1g Chickpea raw
Calcium 57mg 81mg Garden cress
Iron 4.31mg 1.3mg Chickpea raw
Magnesium 79mg 38mg Chickpea raw
Phosphorus 252mg 76mg Chickpea raw
Potassium 718mg 606mg Chickpea raw
Sodium 24mg 14mg Garden cress
Zinc 2.76mg 0.23mg Chickpea raw
Copper 0.656mg 0.17mg Chickpea raw
Manganese 21.306mg 0.553mg Chickpea raw
Selenium 0µg 0.9µg Garden cress
Vitamin A 67IU 6917IU Garden cress
Vitamin A RAE 3µg 346µg Garden cress
Vitamin E 0.82mg 0.7mg Chickpea raw
Vitamin C 4mg 69mg Garden cress
Vitamin B1 0.477mg 0.08mg Chickpea raw
Vitamin B2 0.212mg 0.26mg Garden cress
Vitamin B3 1.541mg 1mg Chickpea raw
Vitamin B5 1.588mg 0.242mg Chickpea raw
Vitamin B6 0.535mg 0.247mg Chickpea raw
Folate 557µg 80µg Chickpea raw
Vitamin K 9µg 541.9µg Garden cress
Tryptophan 0.2mg Chickpea raw
Threonine 0.766mg Chickpea raw
Isoleucine 0.882mg Chickpea raw
Leucine 1.465mg Chickpea raw
Lysine 1.377mg Chickpea raw
Methionine 0.27mg Chickpea raw
Phenylalanine 1.103mg Chickpea raw
Valine 0.865mg Chickpea raw
Histidine 0.566mg Chickpea raw
Saturated Fat 0.603g 0.023g Garden cress
Monounsaturated Fat 1.377g 0.239g Chickpea raw
Polyunsaturated fat 2.731g 0.228g Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
74%
Chickpea raw
187%
Garden cress
Minerals Daily Need Coverage Score
348%
Chickpea raw
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.58g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 36)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.