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  6. Chickpea raw vs. Kiwi

Chickpea raw vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between chickpea raw and kiwi

  • Chickpea raw is richer in manganese, folate, copper, iron, vitamin B1, fiber, vitamin B6, phosphorus, and vitamin B5, yet kiwi is richer in vitamin C.
  • Daily need coverage for manganese for chickpea raw is 922% higher.
  • Chickpea raw contains 22 times more folate than kiwi. Chickpea raw contains 557µg of folate, while kiwi contains 25µg.
  • Chickpea raw has a lower glycemic index than kiwi.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Kiwifruit, green, raw.

Infographic

Chickpea raw vs Kiwi infographic
Infographic link

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%
Kiwi
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +364.7%
Contains more CalciumCalcium +67.6%
Contains more PotassiumPotassium +130.1%
Contains more IronIron +1290.3%
Contains more CopperCopper +404.6%
Contains more ZincZinc +1871.4%
Contains more PhosphorusPhosphorus +641.2%
Contains more ManganeseManganese +21640.8%
Contains less SodiumSodium -87.5%
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%
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +1666.7%
Contains more Vitamin B2Vitamin B2 +748%
Contains more Vitamin B3Vitamin B3 +351.9%
Contains more Vitamin B5Vitamin B5 +767.8%
Contains more Vitamin B6Vitamin B6 +749.2%
Contains more FolateFolate +2128%
Contains more CholineCholine +1173.1%
Contains more Vitamin CVitamin C +2217.5%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +78%
Contains more Vitamin KVitamin K +347.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Kiwi DV% diff.
Manganese 21.306mg 0.098mg 922%
Folate 557µg 25µg 133%
Vitamin C 4mg 92.7mg 99%
Copper 0.656mg 0.13mg 58%
Iron 4.31mg 0.31mg 50%
Protein 20.47g 1.14g 39%
Vitamin B1 0.477mg 0.027mg 38%
Fiber 12.2g 3g 37%
Vitamin B6 0.535mg 0.063mg 36%
Phosphorus 252mg 34mg 31%
Vitamin B5 1.588mg 0.183mg 28%
Vitamin K 9µg 40.3µg 26%
Zinc 2.76mg 0.14mg 24%
Choline 99.3mg 7.8mg 17%
Polyunsaturated fat 2.731g 0.287g 16%
Calories 378kcal 61kcal 16%
Carbs 62.95g 14.66g 16%
Magnesium 79mg 17mg 15%
Vitamin B2 0.212mg 0.025mg 14%
Potassium 718mg 312mg 12%
Fats 6.04g 0.52g 8%
Vitamin B3 1.541mg 0.341mg 8%
Fructose 4.35g 5%
Vitamin E 0.82mg 1.46mg 4%
Monounsaturated fat 1.377g 0.047g 3%
Saturated fat 0.603g 0.029g 3%
Calcium 57mg 34mg 2%
Sodium 24mg 3mg 1%
Net carbs 50.75g 11.66g N/A
Sugar 10.7g 8.99g N/A
Vitamin A 3µg 4µg 0%
Selenium 0µg 0.2µg 0%
Tryptophan 0.2mg 0.015mg 0%
Threonine 0.766mg 0.047mg 0%
Isoleucine 0.882mg 0.051mg 0%
Leucine 1.465mg 0.066mg 0%
Lysine 1.377mg 0.061mg 0%
Methionine 0.27mg 0.024mg 0%
Phenylalanine 1.103mg 0.044mg 0%
Valine 0.865mg 0.057mg 0%
Histidine 0.566mg 0.027mg 0%

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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1695.6%
Contains more FatsFats +1061.5%
Contains more CarbsCarbs +329.4%
Contains more OtherOther +368.9%
Contains more WaterWater +981.6%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +2829.8%
Contains more Poly. FatPolyunsaturated fat +851.6%
Contains less Sat. FatSaturated fat -95.2%

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.