Chickpea raw vs. Ham — In-Depth Nutrition Comparison
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Significant differences between chickpea raw and ham
- Chickpea raw has more manganese, folate, copper, fiber, iron, and vitamin B5; however, ham is richer in selenium, vitamin B12, and vitamin B1.
- Chickpea raw covers your daily manganese needs 924% more than ham.
- Chickpea raw contains less sodium.
- Chickpea raw has a higher glycemic index. The glycemic index of chickpea raw is 36, while the glycemic index of ham is 0.
Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 MagnesiumMagnesium | +464.3% |
| Contains more CalciumCalcium | +612.5% |
| Contains more PotassiumPotassium | +150.2% |
| Contains more IronIron | +191.2% |
| Contains more CopperCopper | +730.4% |
| Contains more PhosphorusPhosphorus | +28.6% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +39355.6% |
| 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 | +228% |
| Contains more Vitamin B5Vitamin B5 | +294% |
| Contains more Vitamin B6Vitamin B6 | +33.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +18466.7% |
| Contains more CholineCholine | +16.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +58.1% |
| Contains more Vitamin B3Vitamin B3 | +161.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +4096.7% |
| Contains more WaterWater | +781.1% |
| Contains more OtherOther | +52.8% |
~equal in
Protein
~20.93g
~equal in
Fats
~5.53g
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
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -66.7% |
| Contains more Poly. FatPolyunsaturated fat | +405.7% |
| Contains more Mono. FatMonounsaturated fat | +90.3% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 21.306mg | 0.054mg | 924% |
| Folate | 557µg | 3µg | 139% |
| Copper | 0.656mg | 0.079mg | 64% |
| Sodium | 24mg | 1203mg | 51% |
| Fiber | 12.2g | 0g | 49% |
| Selenium | 0µg | 19.5µg | 35% |
| Iron | 4.31mg | 1.48mg | 35% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Vitamin B5 | 1.588mg | 0.403mg | 24% |
| Vitamin B1 | 0.477mg | 0.754mg | 23% |
| Carbs | 62.95g | 1.5g | 20% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B3 | 1.541mg | 4.023mg | 16% |
| Polyunsaturated fat | 2.731g | 0.54g | 15% |
| Magnesium | 79mg | 14mg | 15% |
| Potassium | 718mg | 287mg | 13% |
| Calories | 378kcal | 145kcal | 12% |
| Vitamin B6 | 0.535mg | 0.4mg | 10% |
| Phosphorus | 252mg | 196mg | 8% |
| Vitamin K | 9µg | 0µg | 8% |
| Calcium | 57mg | 8mg | 5% |
| Saturated fat | 0.603g | 1.81g | 5% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin C | 4mg | 0mg | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin E | 0.82mg | 0.25mg | 4% |
| Monounsaturated fat | 1.377g | 2.62g | 3% |
| Choline | 99.3mg | 85.1mg | 3% |
| Vitamin B2 | 0.212mg | 0.202mg | 1% |
| Fats | 6.04g | 5.53g | 1% |
| Zinc | 2.76mg | 2.88mg | 1% |
| Protein | 20.47g | 20.93g | 1% |
| Net carbs | 50.75g | 1.5g | N/A |
| Sugar | 10.7g | 0g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.2mg | 0.251mg | 0% |
| Threonine | 0.766mg | 0.931mg | 0% |
| Isoleucine | 0.882mg | 0.918mg | 0% |
| Leucine | 1.465mg | 1.661mg | 0% |
| Lysine | 1.377mg | 1.775mg | 0% |
| Methionine | 0.27mg | 0.553mg | 0% |
| Phenylalanine | 1.103mg | 0.904mg | 0% |
| Valine | 0.865mg | 0.908mg | 0% |
| Histidine | 0.566mg | 0.75mg | 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%
44%
Minerals Daily Need Coverage Score
348%
55%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 10.7g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 36)
Which food is cheaper?
Ham is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Chickpea raw is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Chickpea raw contains less Sodium (difference - 1179mg)
Which food is lower in Saturated fat?
Chickpea raw is lower in Saturated fat (difference - 1.207g)
Which food is richer in minerals?
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins