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Chickpea raw vs. Grape leaves — In-Depth Nutrition Comparison

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Significant differences between chickpea raw and grape leaves

  • Chickpea raw has more manganese, folate, vitamin B1, vitamin B5, copper, phosphorus, and iron; however, grape leaves are richer in vitamin A, vitamin K, and calcium.
  • Chickpea raw covers your daily manganese needs 802% more than grape leaves.
  • Grape leaves have 12 times less vitamin B1 than chickpea raw. Chickpea raw has 0.477mg of vitamin B1, while grape leaves have 0.04mg.

Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Grape leaves, raw.

Infographic

Chickpea raw vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PotassiumPotassium +164%
Contains more IronIron +63.9%
Contains more CopperCopper +58.1%
Contains more ZincZinc +311.9%
Contains more PhosphorusPhosphorus +176.9%
Contains more ManganeseManganese +646.3%
Contains more MagnesiumMagnesium +20.3%
Contains more CalciumCalcium +536.8%
Contains less SodiumSodium -62.5%
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +1092.5%
Contains more Vitamin B5Vitamin B5 +587.4%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more FolateFolate +571.1%
Contains more CholineCholine +675.8%
Contains more Vitamin CVitamin C +177.5%
Contains more Vitamin AVitamin A +45766.7%
Contains more Vitamin EVitamin E +143.9%
Contains more Vitamin B2Vitamin B2 +67%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin KVitamin K +1106.7%
~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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +265.5%
Contains more FatsFats +184.9%
Contains more CarbsCarbs +263.7%
Contains more OtherOther +73.3%
Contains more WaterWater +854.7%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +1600%
Contains more Poly. FatPolyunsaturated fat +156.4%
Contains less Sat. FatSaturated fat -44.3%

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 Grape leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Grape leaves DV% diff.
Manganese 21.306mg 2.855mg 802%
Vitamin A 3µg 1376µg 153%
Folate 557µg 83µg 119%
Vitamin K 9µg 108.6µg 83%
Vitamin B1 0.477mg 0.04mg 36%
Calcium 57mg 363mg 31%
Protein 20.47g 5.6g 30%
Vitamin B5 1.588mg 0.231mg 27%
Copper 0.656mg 0.415mg 27%
Phosphorus 252mg 91mg 23%
Iron 4.31mg 2.63mg 21%
Zinc 2.76mg 0.67mg 19%
Choline 99.3mg 12.8mg 16%
Carbs 62.95g 17.31g 15%
Calories 378kcal 93kcal 14%
Potassium 718mg 272mg 13%
Polyunsaturated fat 2.731g 1.065g 11%
Vitamin B2 0.212mg 0.354mg 11%
Vitamin B6 0.535mg 0.4mg 10%
Vitamin E 0.82mg 2mg 8%
Vitamin C 4mg 11.1mg 8%
Fats 6.04g 2.12g 6%
Fiber 12.2g 11g 5%
Vitamin B3 1.541mg 2.362mg 5%
Magnesium 79mg 95mg 4%
Monounsaturated fat 1.377g 0.081g 3%
Selenium 0µg 0.9µg 2%
Sodium 24mg 9mg 1%
Saturated fat 0.603g 0.336g 1%
Net carbs 50.75g 6.31g N/A
Sugar 10.7g 6.3g 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 Grape leaves
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
86%
Grape leaves
Minerals Daily Need Coverage Score
348%
Chickpea raw
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Grape leaves
Grape leaves is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 0.267g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.