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Chickpea raw vs. Fruit salad — In-Depth Nutrition Comparison

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How are chickpea raw and fruit salad different?

  • Chickpea raw has more manganese, folate, copper, iron, fiber, vitamin B6, vitamin B1, phosphorus, vitamin B5, and zinc than fruit salad.
  • Daily need coverage for manganese for chickpea raw is 920% higher.
  • Chickpea raw contains 186 times more folate than fruit salad. While chickpea raw contains 557µg of folate, fruit salad contains only 3µg.
  • Chickpea raw has a lower glycemic index (36) than fruit salad (54).

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.

Infographic

Chickpea raw vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +887.5%
Contains more CalciumCalcium +418.2%
Contains more PotassiumPotassium +519%
Contains more IronIron +1624%
Contains more CopperCopper +1212%
Contains more ZincZinc +1871.4%
Contains more PhosphorusPhosphorus +1700%
Contains more ManganeseManganese +14009.9%
Contains less SodiumSodium -79.2%
~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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +21.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4236.4%
Contains more Vitamin B2Vitamin B2 +1414.3%
Contains more Vitamin B3Vitamin B3 +332.9%
Contains more Vitamin B5Vitamin B5 +2896.2%
Contains more Vitamin B6Vitamin B6 +1881.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18466.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +3913.7%
Contains more FatsFats +20033.3%
Contains more CarbsCarbs +382.4%
Contains more OtherOther +1000%
Contains more WaterWater +1021.7%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +27440%
Contains more Poly. FatPolyunsaturated fat +24727.3%
Contains less Sat. FatSaturated fat -99.3%

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 Fruit salad
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Fruit salad DV% diff.
Manganese 21.306mg 0.151mg 920%
Folate 557µg 3µg 139%
Copper 0.656mg 0.05mg 67%
Iron 4.31mg 0.25mg 51%
Fiber 12.2g 1g 45%
Protein 20.47g 0.51g 40%
Vitamin B1 0.477mg 0.011mg 39%
Vitamin B6 0.535mg 0.027mg 39%
Phosphorus 252mg 14mg 34%
Vitamin B5 1.588mg 0.053mg 31%
Zinc 2.76mg 0.14mg 24%
Polyunsaturated fat 2.731g 0.011g 18%
Choline 99.3mg 18%
Potassium 718mg 116mg 18%
Carbs 62.95g 13.05g 17%
Magnesium 79mg 8mg 17%
Calories 378kcal 50kcal 16%
Vitamin B2 0.212mg 0.014mg 15%
Fats 6.04g 0.03g 9%
Vitamin K 9µg 8%
Vitamin B3 1.541mg 0.356mg 7%
Vitamin E 0.82mg 5%
Calcium 57mg 11mg 5%
Saturated fat 0.603g 0.004g 3%
Vitamin A 3µg 30µg 3%
Monounsaturated fat 1.377g 0.005g 3%
Vitamin C 4mg 3.3mg 1%
Sodium 24mg 5mg 1%
Net carbs 50.75g 12.05g N/A
Sugar 10.7g N/A
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Chickpea raw
3%
Fruit salad
Minerals Daily Need Coverage Score
348%
Chickpea raw
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.599g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.