Chickpea raw vs. Groat — In-Depth Nutrition Comparison
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The main differences between chickpea raw and groat
- Chickpea raw is richer in manganese, folate, vitamin B1, iron, and vitamin B6, yet groat is richer in copper, magnesium, vitamin B3, vitamin B2, and selenium.
- Daily need coverage for manganese for chickpea raw is 870% higher.
- Chickpea raw contains 19 times more folate than groat. Chickpea raw contains 557µg of folate, while groat contains 30µg.
- Chickpea raw has a lower glycemic index than groat.
Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Buckwheat.
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.
| Contains more CalciumCalcium | +216.7% |
| Contains more PotassiumPotassium | +56.1% |
| Contains more IronIron | +95.9% |
| Contains more ZincZinc | +15% |
| Contains more ManganeseManganese | +1538.9% |
| Contains more MagnesiumMagnesium | +192.4% |
| Contains more CopperCopper | +67.7% |
| Contains more PhosphorusPhosphorus | +37.7% |
| Contains less SodiumSodium | -95.8% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +372.3% |
| Contains more Vitamin B5Vitamin B5 | +28.8% |
| Contains more Vitamin B6Vitamin B6 | +154.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1756.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100.5% |
| Contains more Vitamin B3Vitamin B3 | +355.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 21.306mg | 1.3mg | 870% |
| Folate | 557µg | 30µg | 132% |
| Copper | 0.656mg | 1.1mg | 49% |
| Magnesium | 79mg | 231mg | 36% |
| Vitamin B3 | 1.541mg | 7.02mg | 34% |
| Vitamin B1 | 0.477mg | 0.101mg | 31% |
| Iron | 4.31mg | 2.2mg | 26% |
| Vitamin B6 | 0.535mg | 0.21mg | 25% |
| Choline | 99.3mg | 18% | |
| Vitamin B2 | 0.212mg | 0.425mg | 16% |
| Selenium | 0µg | 8.3µg | 15% |
| Phosphorus | 252mg | 347mg | 14% |
| Protein | 20.47g | 13.25g | 14% |
| Polyunsaturated fat | 2.731g | 1.039g | 11% |
| Fiber | 12.2g | 10g | 9% |
| Potassium | 718mg | 460mg | 8% |
| Vitamin K | 9µg | 8% | |
| Vitamin B5 | 1.588mg | 1.233mg | 7% |
| Vitamin E | 0.82mg | 5% | |
| Vitamin C | 4mg | 0mg | 4% |
| Calcium | 57mg | 18mg | 4% |
| Fats | 6.04g | 3.4g | 4% |
| Zinc | 2.76mg | 2.4mg | 3% |
| Carbs | 62.95g | 71.5g | 3% |
| Calories | 378kcal | 343kcal | 2% |
| Sodium | 24mg | 1mg | 1% |
| Saturated fat | 0.603g | 0.741g | 1% |
| Monounsaturated fat | 1.377g | 1.04g | 1% |
| Net carbs | 50.75g | 61.5g | N/A |
| Sugar | 10.7g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.2mg | 0.192mg | 0% |
| Threonine | 0.766mg | 0.506mg | 0% |
| Isoleucine | 0.882mg | 0.498mg | 0% |
| Leucine | 1.465mg | 0.832mg | 0% |
| Lysine | 1.377mg | 0.672mg | 0% |
| Methionine | 0.27mg | 0.172mg | 0% |
| Phenylalanine | 1.103mg | 0.52mg | 0% |
| Valine | 0.865mg | 0.678mg | 0% |
| Histidine | 0.566mg | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
| Contains more ProteinProtein | +54.5% |
| Contains more FatsFats | +77.6% |
| Contains more OtherOther | +36.2% |
| Contains more CarbsCarbs | +13.6% |
| Contains more WaterWater | +27% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
| Contains less Sat. FatSaturated fat | -18.6% |
| Contains more Mono. FatMonounsaturated fat | +32.4% |
| Contains more Poly. FatPolyunsaturated fat | +162.8% |