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  6. Chickpea raw vs. Marinara sauce

Chickpea raw vs. Marinara sauce — In-Depth Nutrition Comparison

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Important differences between chickpea raw and marinara sauce

  • Marinara sauce has less manganese, folate, copper, iron, fiber, vitamin B1, phosphorus, vitamin B6, zinc, and choline.
  • Chickpea raw's daily need coverage for manganese is 920% more.
  • Chickpea raw has 43 times more folate than marinara sauce. Chickpea raw has 557µg of folate, while marinara sauce has 13µg.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Chickpea raw vs Marinara sauce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +111.1%
Contains more PotassiumPotassium +125.1%
Contains more IronIron +452.6%
Contains more CopperCopper +709.9%
Contains more ZincZinc +1280%
Contains more PhosphorusPhosphorus +641.2%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +15451.8%
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.
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%
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +1887.5%
Contains more Vitamin B2Vitamin B2 +247.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +209.2%
Contains more FolateFolate +4184.6%
Contains more CholineCholine +624.8%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +192.7%
Contains more Vitamin B3Vitamin B3 +154.2%
Contains more Vitamin KVitamin K +54.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Marinara sauce DV% diff.
Manganese 21.306mg 0.137mg 920%
Folate 557µg 13µg 136%
Copper 0.656mg 0.081mg 64%
Iron 4.31mg 0.78mg 44%
Fiber 12.2g 1.8g 42%
Vitamin B1 0.477mg 0.024mg 38%
Protein 20.47g 1.41g 38%
Vitamin B5 1.588mg 32%
Phosphorus 252mg 34mg 31%
Vitamin B6 0.535mg 0.173mg 28%
Zinc 2.76mg 0.2mg 23%
Carbs 62.95g 8.06g 18%
Choline 99.3mg 13.7mg 16%
Calories 378kcal 51kcal 16%
Magnesium 79mg 18mg 15%
Polyunsaturated fat 2.731g 0.508g 15%
Vitamin B3 1.541mg 3.917mg 15%
Potassium 718mg 319mg 12%
Vitamin B2 0.212mg 0.061mg 12%
Vitamin E 0.82mg 2.4mg 11%
Fats 6.04g 1.48g 7%
Vitamin K 9µg 13.9µg 4%
Calcium 57mg 27mg 3%
Vitamin A 3µg 33µg 3%
Monounsaturated fat 1.377g 0.377g 3%
Saturated fat 0.603g 0.17g 2%
Selenium 0µg 1.1µg 2%
Vitamin C 4mg 2mg 2%
Cholesterol 0mg 2mg 1%
Net carbs 50.75g 6.26g N/A
Sugar 10.7g 5.5g N/A
Sodium 24mg 30mg 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%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1351.8%
Contains more FatsFats +308.1%
Contains more CarbsCarbs +681%
Contains more OtherOther +72.3%
Contains more WaterWater +1037.9%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +265.3%
Contains more Poly. FatPolyunsaturated fat +437.6%
Contains less Sat. FatSaturated fat -71.8%

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.