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  6. Chickpea raw vs. Mixed nuts

Chickpea raw vs. Mixed nuts — In-Depth Nutrition Comparison

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Summary of differences between chickpea raw and mixed nuts

  • Chickpea raw has more manganese, folate, and vitamin B1; however, mixed nuts are higher in selenium, vitamin E, vitamin B3, magnesium, phosphorus, and copper.
  • Chickpea raw covers your daily need for manganese, 838% more than mixed nuts.
  • Chickpea raw has 7 times more folate than mixed nuts. While chickpea raw has 557µg of folate, mixed nuts have only 83µg.
  • Chickpea raw has less saturated fat.
  • The glycemic index of chickpea raw is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Chickpea raw vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +65.1%
Contains more ManganeseManganese +944.4%
Contains more MagnesiumMagnesium +189.9%
Contains more CalciumCalcium +105.3%
Contains more CopperCopper +38.3%
Contains more ZincZinc +21.7%
Contains more PhosphorusPhosphorus +81%
Contains less SodiumSodium -79.2%
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +152.4%
Contains more Vitamin B5Vitamin B5 +39.3%
Contains more Vitamin B6Vitamin B6 +52%
Contains more Vitamin KVitamin K +57.9%
Contains more FolateFolate +571.1%
Contains more CholineCholine +91%
Contains more Vitamin EVitamin E +853.7%
Contains more Vitamin B3Vitamin B3 +400.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.196mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Mixed nuts DV% diff.
Manganese 21.306mg 2.04mg 838%
Folate 557µg 83µg 119%
Polyunsaturated fat 2.731g 14.612g 79%
Fats 6.04g 53.95g 74%
Monounsaturated fat 1.377g 28.488g 68%
Selenium 0µg 33.9µg 62%
Vitamin E 0.82mg 7.82mg 47%
Vitamin B3 1.541mg 7.709mg 39%
Saturated fat 0.603g 8.711g 37%
Magnesium 79mg 229mg 36%
Phosphorus 252mg 456mg 29%
Copper 0.656mg 0.907mg 28%
Vitamin B1 0.477mg 0.189mg 24%
Iron 4.31mg 2.61mg 21%
Fiber 12.2g 7g 21%
Carbs 62.95g 21.05g 14%
Vitamin B6 0.535mg 0.352mg 14%
Calories 378kcal 607kcal 11%
Vitamin B5 1.588mg 1.14mg 9%
Choline 99.3mg 52mg 9%
Calcium 57mg 117mg 6%
Zinc 2.76mg 3.36mg 5%
Vitamin C 4mg 0.5mg 4%
Vitamin K 9µg 5.7µg 3%
Potassium 718mg 632mg 3%
Starch 4.2g 2%
Vitamin B2 0.212mg 0.196mg 1%
Protein 20.47g 20.04g 1%
Sodium 24mg 5mg 1%
Net carbs 50.75g 14.05g N/A
Sugar 10.7g 4.15g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.2mg 0.22mg 0%
Threonine 0.766mg 0.703mg 0%
Isoleucine 0.882mg 0.826mg 0%
Leucine 1.465mg 1.656mg 0%
Lysine 1.377mg 0.782mg 0%
Methionine 0.27mg 0.283mg 0%
Phenylalanine 1.103mg 1.182mg 0%
Valine 0.865mg 1.001mg 0%
Histidine 0.566mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +199%
Contains more WaterWater +269.2%
Contains more FatsFats +793.2%
~equal in Protein ~20.04g
~equal in Other ~2.88g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +1968.8%
Contains more Poly. FatPolyunsaturated fat +435%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.