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  6. Chickpea raw vs. English muffin

Chickpea raw vs. English muffin — In-Depth Nutrition Comparison

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A recap on the differences between chickpea raw and English muffins

  • Chickpea raw is higher than English muffins in manganese, folate, copper, iron, fiber, vitamin B6, vitamin B1, vitamin B5, and zinc.
  • Chickpea raw covers your daily manganese needs 911% more than English muffins.
  • Chickpea raw contains 15 times more folate than English muffins. While chickpea raw contains 557µg of folate, English muffins contain only 37µg.
  • The amount of sodium in chickpea raw is lower.
  • The glycemic index of chickpea raw is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Chickpea raw vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +276.2%
Contains more PotassiumPotassium +448.1%
Contains more IronIron +384.3%
Contains more CopperCopper +408.5%
Contains more ZincZinc +294.3%
Contains more PhosphorusPhosphorus +89.5%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +5868.1%
~equal in Calcium ~52mg
~equal in Selenium ~µg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +163.5%
Contains more Vitamin B2Vitamin B2 +37.7%
Contains more Vitamin B5Vitamin B5 +256.1%
Contains more Vitamin B6Vitamin B6 +1144.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1405.4%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.566mg

All nutrients comparison - raw data values

Nutrient Chickpea raw English muffin DV% diff.
Manganese 21.306mg 0.357mg 911%
Folate 557µg 37µg 130%
Copper 0.656mg 0.129mg 59%
Iron 4.31mg 0.89mg 43%
Vitamin B6 0.535mg 0.043mg 38%
Fiber 12.2g 2.7g 38%
Protein 20.47g 7.7g 26%
Vitamin B1 0.477mg 0.181mg 25%
Vitamin B5 1.588mg 0.446mg 23%
Zinc 2.76mg 0.7mg 19%
Sodium 24mg 464mg 19%
Choline 99.3mg 18%
Potassium 718mg 131mg 17%
Phosphorus 252mg 133mg 17%
Magnesium 79mg 21mg 14%
Polyunsaturated fat 2.731g 0.888g 12%
Vitamin K 9µg 8%
Fats 6.04g 1.8g 7%
Calories 378kcal 235kcal 7%
Carbs 62.95g 46g 6%
Vitamin E 0.82mg 5%
Vitamin B2 0.212mg 0.154mg 4%
Vitamin C 4mg 0.1mg 4%
Monounsaturated fat 1.377g 0.302g 3%
Saturated fat 0.603g 0.259g 2%
Vitamin B12 0µg 0.04µg 2%
Calcium 57mg 52mg 1%
Net carbs 50.75g 43.3g N/A
Sugar 10.7g N/A
Vitamin A 3µg 0µg 0%
Vitamin B3 1.541mg 1.566mg 0%
Tryptophan 0.2mg 0.092mg 0%
Threonine 0.766mg 0.242mg 0%
Isoleucine 0.882mg 0.315mg 0%
Leucine 1.465mg 0.553mg 0%
Lysine 1.377mg 0.241mg 0%
Methionine 0.27mg 0.139mg 0%
Phenylalanine 1.103mg 0.379mg 0%
Valine 0.865mg 0.353mg 0%
Histidine 0.566mg 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +165.8%
Contains more FatsFats +235.6%
Contains more CarbsCarbs +36.8%
Contains more OtherOther +19.2%
Contains more WaterWater +448.2%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +356%
Contains more Poly. FatPolyunsaturated fat +207.5%
Contains less Sat. FatSaturated fat -57%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.