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.
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
348%
109%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Chickpea raw is lower in Saturated fat (difference - 0.138g)
Which food is lower in glycemic index?
Chickpea raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Chickpea raw is cheaper (difference - $1.6)
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.