Chickpea raw vs. Juice — In-Depth Nutrition Comparison
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What are the main differences between chickpea raw and juice?
- Chickpea raw is richer in manganese, folate, copper, iron, fiber, phosphorus, vitamin B5, zinc, and potassium, yet juice is richer in vitamin B3.
- Chickpea raw's daily need coverage for manganese is 926% higher.
- Chickpea raw has 139 times more folate than juice. Chickpea raw has 557µg of folate, while juice has 4µg.
- Chickpea raw has a lower glycemic index than juice.
We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beverages, Orange juice drink types in this comparison.
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 MagnesiumMagnesium | +2533.3% |
| Contains more CalciumCalcium | +2750% |
| Contains more PotassiumPotassium | +1609.5% |
| Contains more IronIron | +3818.2% |
| Contains more CopperCopper | +3544.4% |
| Contains more ZincZinc | +13700% |
| Contains more PhosphorusPhosphorus | +6200% |
| Contains more ManganeseManganese | +304271.4% |
| Contains less SodiumSodium | -91.7% |
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 AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +4000% |
| Contains more Vitamin B1Vitamin B1 | +25.5% |
| Contains more Vitamin B5Vitamin B5 | +2546.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +13825% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +275% |
| Contains more Vitamin B2Vitamin B2 | +102.8% |
| Contains more Vitamin B3Vitamin B3 | +224.5% |
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:
0.2 g
Fats:
0 g
Carbs:
13.41 g
Water:
86.2 g
Other:
0.19 g
| Contains more ProteinProtein | +10135% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +369.4% |
| Contains more OtherOther | +1405.3% |
| Contains more WaterWater | +1022.4% |
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 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.01 g
| Contains more Mono. FatMonounsaturated fat | +13670% |
| Contains more Poly. FatPolyunsaturated fat | +27210% |
| Contains less Sat. FatSaturated fat | -100% |
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 price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 21.306mg | 0.007mg | 926% |
| Folate | 557µg | 4µg | 138% |
| Copper | 0.656mg | 0.018mg | 71% |
| Iron | 4.31mg | 0.11mg | 53% |
| Fiber | 12.2g | 0.2g | 48% |
| Protein | 20.47g | 0.2g | 41% |
| Phosphorus | 252mg | 4mg | 35% |
| Vitamin B5 | 1.588mg | 0.06mg | 31% |
| Zinc | 2.76mg | 0.02mg | 25% |
| Vitamin B3 | 1.541mg | 5mg | 22% |
| Potassium | 718mg | 42mg | 20% |
| Magnesium | 79mg | 3mg | 18% |
| Choline | 99.3mg | 18% | |
| Polyunsaturated fat | 2.731g | 0.01g | 18% |
| Carbs | 62.95g | 13.41g | 17% |
| Vitamin B2 | 0.212mg | 0.43mg | 17% |
| Calories | 378kcal | 54kcal | 16% |
| Vitamin C | 4mg | 15mg | 12% |
| Fats | 6.04g | 0g | 9% |
| Vitamin K | 9µg | 0µg | 8% |
| Vitamin B1 | 0.477mg | 0.38mg | 8% |
| Calcium | 57mg | 2mg | 6% |
| Vitamin E | 0.82mg | 0.02mg | 5% |
| Vitamin B6 | 0.535mg | 0.5mg | 3% |
| Saturated fat | 0.603g | 0g | 3% |
| Monounsaturated fat | 1.377g | 0.01g | 3% |
| Sodium | 24mg | 2mg | 1% |
| Net carbs | 50.75g | 13.21g | N/A |
| Sugar | 10.7g | 9.36g | N/A |
| Vitamin A | 3µg | 2µg | 0% |
| 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?
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%
35%
Minerals Daily Need Coverage Score
348%
2%
Comparison summary
Which food is lower in Sugar?
Juice is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Juice contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Juice is lower in Saturated fat (difference - 0.603g)
Which food is cheaper?
Juice is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpea raw is lower in glycemic index (difference - 14)
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
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)