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  6. Chickpea raw vs. Mashed potato

Chickpea raw vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between chickpea raw and mashed potato

  • Chickpea raw is higher than mashed potato in manganese, folate, copper, iron, fiber, vitamin B1, vitamin B6, phosphorus, zinc, and choline.
  • Chickpea raw covers your daily manganese needs 922% more than mashed potato.
  • Chickpea raw contains 62 times more folate than mashed potato. While chickpea raw contains 557µg of folate, mashed potato contains only 9µg.
  • The glycemic index of chickpea raw is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Fast foods, potato, mashed.

Infographic

Chickpea raw vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +426.7%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +151%
Contains more IronIron +1290.3%
Contains more CopperCopper +1774.3%
Contains more ZincZinc +1154.5%
Contains more PhosphorusPhosphorus +327.1%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +21640.8%
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +95.2%
Contains more Vitamin B1Vitamin B1 +3080%
Contains more Vitamin B2Vitamin B2 +1313.3%
Contains more Vitamin B3Vitamin B3 +42.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +345.8%
Contains more Vitamin KVitamin K +52.5%
Contains more FolateFolate +6088.9%
Contains more CholineCholine +641%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Mashed potato DV% diff.
Manganese 21.306mg 0.098mg 922%
Folate 557µg 9µg 137%
Copper 0.656mg 0.035mg 69%
Iron 4.31mg 0.31mg 50%
Fiber 12.2g 1.3g 44%
Vitamin B1 0.477mg 0.015mg 39%
Protein 20.47g 1.65g 38%
Vitamin B5 1.588mg 32%
Vitamin B6 0.535mg 0.12mg 32%
Phosphorus 252mg 59mg 28%
Zinc 2.76mg 0.22mg 23%
Choline 99.3mg 13.4mg 16%
Carbs 62.95g 14.65g 16%
Magnesium 79mg 15mg 15%
Vitamin B2 0.212mg 0.015mg 15%
Calories 378kcal 89kcal 14%
Potassium 718mg 286mg 13%
Sodium 24mg 306mg 12%
Polyunsaturated fat 2.731g 1.342g 9%
Starch 12.1g 5%
Fats 6.04g 2.82g 5%
Vitamin C 4mg 0mg 4%
Vitamin A 3µg 43µg 4%
Calcium 57mg 18mg 4%
Vitamin E 0.82mg 0.42mg 3%
Vitamin B3 1.541mg 1.08mg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin K 9µg 5.9µg 3%
Monounsaturated fat 1.377g 0.72g 2%
Selenium 0µg 0.8µg 1%
Net carbs 50.75g 13.35g N/A
Sugar 10.7g 0.5g N/A
Trans fat 0g 0.105g N/A
Saturated fat 0.603g 0.577g 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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1140.6%
Contains more FatsFats +114.2%
Contains more CarbsCarbs +329.7%
Contains more OtherOther +127%
Contains more WaterWater +936.7%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +91.3%
Contains more Poly. FatPolyunsaturated fat +103.5%
~equal in Saturated fat ~0.577g

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.