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  6. Chickpea raw vs. Dates

Chickpea raw vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between chickpea raw and dates

  • Dates have less manganese, folate, copper, iron, vitamin B1, vitamin B6, phosphorus, zinc, vitamin B5, and choline than chickpea raw.
  • Chickpea raw covers your daily need for manganese, 915% more than dates.
  • Chickpea raw has 29 times more folate than dates. While chickpea raw has 557µg of folate, dates have only 19µg.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Dates, deglet noor.

Infographic

Chickpea raw vs Dates 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%
Dates
Dates
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +83.7%
Contains more CalciumCalcium +46.2%
Contains more IronIron +322.5%
Contains more CopperCopper +218.4%
Contains more ZincZinc +851.7%
Contains more PhosphorusPhosphorus +306.5%
Contains more ManganeseManganese +8032.1%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~656mg

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%
Dates
Dates
0
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1540%
Contains more Vitamin B1Vitamin B1 +817.3%
Contains more Vitamin B2Vitamin B2 +221.2%
Contains more Vitamin B3Vitamin B3 +21%
Contains more Vitamin B5Vitamin B5 +169.6%
Contains more Vitamin B6Vitamin B6 +224.2%
Contains more Vitamin KVitamin K +233.3%
Contains more FolateFolate +2831.6%
Contains more CholineCholine +1476.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Dates DV% diff.
Manganese 21.306mg 0.262mg 915%
Folate 557µg 19µg 135%
Copper 0.656mg 0.206mg 50%
Iron 4.31mg 1.02mg 41%
Protein 20.47g 2.45g 36%
Vitamin B1 0.477mg 0.052mg 35%
Vitamin B6 0.535mg 0.165mg 28%
Phosphorus 252mg 62mg 27%
Fructose 19.56g 24%
Zinc 2.76mg 0.29mg 22%
Vitamin B5 1.588mg 0.589mg 20%
Polyunsaturated fat 2.731g 0.019g 18%
Fiber 12.2g 8g 17%
Choline 99.3mg 6.3mg 17%
Vitamin B2 0.212mg 0.066mg 11%
Magnesium 79mg 43mg 9%
Fats 6.04g 0.39g 9%
Calories 378kcal 282kcal 5%
Vitamin K 9µg 2.7µg 5%
Selenium 0µg 3µg 5%
Vitamin E 0.82mg 0.05mg 5%
Carbs 62.95g 75.03g 4%
Vitamin C 4mg 0.4mg 4%
Saturated fat 0.603g 0.032g 3%
Monounsaturated fat 1.377g 0.036g 3%
Calcium 57mg 39mg 2%
Potassium 718mg 656mg 2%
Vitamin B3 1.541mg 1.274mg 2%
Sodium 24mg 2mg 1%
Net carbs 50.75g 67.03g N/A
Sugar 10.7g 63.35g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.012mg 0%
Threonine 0.766mg 0.043mg 0%
Isoleucine 0.882mg 0.049mg 0%
Leucine 1.465mg 0.084mg 0%
Lysine 1.377mg 0.066mg 0%
Methionine 0.27mg 0.022mg 0%
Phenylalanine 1.103mg 0.05mg 0%
Valine 0.865mg 0.071mg 0%
Histidine 0.566mg 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +735.5%
Contains more FatsFats +1448.7%
Contains more OtherOther +78.8%
Contains more CarbsCarbs +19.2%
Contains more WaterWater +167.3%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +3725%
Contains more Poly. FatPolyunsaturated fat +14273.7%
Contains less Sat. FatSaturated fat -94.7%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.