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  6. Chickpea raw vs. Fenugreek

Chickpea raw vs. Fenugreek — In-Depth Nutrition Comparison

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A recap on the differences between chickpea raw and fenugreek

  • Chickpea raw is higher in manganese, folate, and vitamin B1, yet fenugreek is higher in iron, copper, fiber, magnesium, calcium, vitamin B2, and selenium.
  • Chickpea raw covers your daily manganese needs 873% more than fenugreek.
  • Chickpea raw contains 10 times more folate than fenugreek. While chickpea raw contains 557µg of folate, fenugreek contains only 57µg.
  • The glycemic index of fenugreek is lower.

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

Infographic

Chickpea raw vs Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains less SodiumSodium -64.2%
Contains more ManganeseManganese +1635%
Contains more MagnesiumMagnesium +141.8%
Contains more CalciumCalcium +208.8%
Contains more IronIron +678%
Contains more CopperCopper +69.2%
Contains more PhosphorusPhosphorus +17.5%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~770mg
~equal in Zinc ~2.5mg

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +877.2%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +72.6%
Contains more Vitamin B6Vitamin B6 +12.1%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.64mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Fenugreek DV% diff.
Manganese 21.306mg 1.228mg 873%
Iron 4.31mg 33.53mg 365%
Folate 557µg 57µg 125%
Copper 0.656mg 1.11mg 50%
Fiber 12.2g 24.6g 50%
Vitamin B5 1.588mg 32%
Magnesium 79mg 191mg 27%
Polyunsaturated fat 2.731g 18%
Choline 99.3mg 18%
Vitamin B1 0.477mg 0.322mg 13%
Vitamin B2 0.212mg 0.366mg 12%
Calcium 57mg 176mg 12%
Selenium 0µg 6.3µg 11%
Vitamin K 9µg 8%
Phosphorus 252mg 296mg 6%
Vitamin B6 0.535mg 0.6mg 5%
Protein 20.47g 23g 5%
Vitamin E 0.82mg 5%
Saturated fat 0.603g 1.46g 4%
Monounsaturated fat 1.377g 3%
Calories 378kcal 323kcal 3%
Sodium 24mg 67mg 2%
Zinc 2.76mg 2.5mg 2%
Potassium 718mg 770mg 2%
Carbs 62.95g 58.35g 2%
Fats 6.04g 6.41g 1%
Vitamin B3 1.541mg 1.64mg 1%
Vitamin C 4mg 3mg 1%
Net carbs 50.75g 33.75g N/A
Sugar 10.7g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.2mg 0.391mg 0%
Threonine 0.766mg 0.898mg 0%
Isoleucine 0.882mg 1.241mg 0%
Leucine 1.465mg 1.757mg 0%
Lysine 1.377mg 1.684mg 0%
Methionine 0.27mg 0.338mg 0%
Phenylalanine 1.103mg 1.089mg 0%
Valine 0.865mg 1.102mg 0%
Histidine 0.566mg 0.668mg 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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more ProteinProtein +12.4%
Contains more WaterWater +15.1%
Contains more OtherOther +18.9%
~equal in Fats ~6.41g
~equal in Carbs ~58.35g

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -58.7%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.