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  6. Chickpea raw vs. French toast

Chickpea raw vs. French toast — In-Depth Nutrition Comparison

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A recap on differences between chickpea raw and french toast

  • Chickpea raw is higher in manganese, folate, copper, vitamin B6, iron, vitamin B1, and vitamin B5, yet french toast is higher in selenium.
  • Chickpea raw covers your daily manganese needs 918% more than french toast.
  • Chickpea raw contains 13 times more folate than french toast. While chickpea raw contains 557µg of folate, french toast contains only 43µg.
  • 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 French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Chickpea raw vs French toast infographic
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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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +364.7%
Contains more PotassiumPotassium +435.8%
Contains more IronIron +158.1%
Contains more CopperCopper +1031%
Contains more ZincZinc +311.9%
Contains more PhosphorusPhosphorus +115.4%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +11233%
Contains more CalciumCalcium +75.4%
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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +133.8%
Contains more Vitamin B5Vitamin B5 +189.3%
Contains more Vitamin B6Vitamin B6 +623%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1195.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4033.3%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.628mg

All nutrients comparison - raw data values

Nutrient Chickpea raw French toast DV% diff.
Manganese 21.306mg 0.188mg 918%
Folate 557µg 43µg 129%
Copper 0.656mg 0.058mg 66%
Fiber 12.2g 49%
Cholesterol 0mg 116mg 39%
Selenium 0µg 20.1µg 37%
Vitamin B6 0.535mg 0.074mg 35%
Iron 4.31mg 1.67mg 33%
Protein 20.47g 7.7g 26%
Vitamin B1 0.477mg 0.204mg 23%
Vitamin B5 1.588mg 0.549mg 21%
Sodium 24mg 479mg 20%
Phosphorus 252mg 117mg 19%
Zinc 2.76mg 0.67mg 19%
Choline 99.3mg 18%
Potassium 718mg 134mg 17%
Magnesium 79mg 17mg 15%
Vitamin A 3µg 124µg 13%
Vitamin B12 0µg 0.31µg 13%
Carbs 62.95g 25g 13%
Saturated fat 0.603g 2.723g 10%
Monounsaturated fat 1.377g 4.524g 8%
Vitamin K 9µg 8%
Vitamin B2 0.212mg 0.321mg 8%
Calories 378kcal 229kcal 7%
Fats 6.04g 10.8g 7%
Vitamin E 0.82mg 5%
Calcium 57mg 100mg 4%
Vitamin C 4mg 0.3mg 4%
Vitamin B3 1.541mg 1.628mg 1%
Polyunsaturated fat 2.731g 2.594g 1%
Net carbs 50.75g 25g N/A
Sugar 10.7g N/A
Tryptophan 0.2mg 0.094mg 0%
Threonine 0.766mg 0.305mg 0%
Isoleucine 0.882mg 0.375mg 0%
Leucine 1.465mg 0.621mg 0%
Lysine 1.377mg 0.413mg 0%
Methionine 0.27mg 0.188mg 0%
Phenylalanine 1.103mg 0.389mg 0%
Valine 0.865mg 0.419mg 0%
Histidine 0.566mg 0.179mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g N/A

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% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +165.8%
Contains more CarbsCarbs +151.8%
Contains more OtherOther +58.9%
Contains more FatsFats +78.8%
Contains more WaterWater +612.2%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -77.9%
Contains more Mono. FatMonounsaturated fat +228.5%
~equal in Polyunsaturated fat ~2.594g

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.