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  6. Chickpea raw vs. Monterey Jack

Chickpea raw vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between chickpea raw and monterey Jack

  • Chickpea raw has more manganese, folate, copper, fiber, iron, vitamin B1, and vitamin B6, while monterey Jack has more calcium and vitamin B12.
  • Chickpea raw's daily need coverage for manganese is 926% higher.
  • The amount of saturated fat in chickpea raw is lower.

The food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Cheese, monterey.

Infographic

Chickpea raw vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +192.6%
Contains more PotassiumPotassium +786.4%
Contains more IronIron +498.6%
Contains more CopperCopper +1950%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +193590.9%
Contains more CalciumCalcium +1208.8%
Contains more PhosphorusPhosphorus +76.2%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~3mg

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +215.4%
Contains more Vitamin B1Vitamin B1 +3080%
Contains more Vitamin B3Vitamin B3 +1557%
Contains more Vitamin B5Vitamin B5 +656.2%
Contains more Vitamin B6Vitamin B6 +577.2%
Contains more Vitamin KVitamin K +260%
Contains more FolateFolate +2994.4%
Contains more CholineCholine +544.8%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +84%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chickpea raw Monterey Jack DV% diff.
Manganese 21.306mg 0.011mg 926%
Folate 557µg 18µg 135%
Saturated fat 0.603g 19.066g 84%
Copper 0.656mg 0.032mg 69%
Calcium 57mg 746mg 69%
Fiber 12.2g 0g 49%
Iron 4.31mg 0.72mg 45%
Vitamin B1 0.477mg 0.015mg 39%
Fats 6.04g 30.28g 37%
Vitamin B12 0µg 0.83µg 35%
Vitamin B6 0.535mg 0.079mg 35%
Cholesterol 0mg 89mg 30%
Vitamin B5 1.588mg 0.21mg 28%
Phosphorus 252mg 444mg 27%
Selenium 0µg 14.5µg 26%
Sodium 24mg 600mg 25%
Vitamin A 3µg 198µg 22%
Carbs 62.95g 0.68g 21%
Potassium 718mg 81mg 19%
Monounsaturated fat 1.377g 8.751g 18%
Choline 99.3mg 15.4mg 15%
Vitamin B2 0.212mg 0.39mg 14%
Polyunsaturated fat 2.731g 0.899g 12%
Magnesium 79mg 27mg 12%
Vitamin B3 1.541mg 0.093mg 9%
Protein 20.47g 24.48g 8%
Vitamin K 9µg 2.5µg 5%
Vitamin E 0.82mg 0.26mg 4%
Vitamin C 4mg 0mg 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Zinc 2.76mg 3mg 2%
Calories 378kcal 373kcal 0%
Net carbs 50.75g 0.68g N/A
Sugar 10.7g 0.5g N/A
Tryptophan 0.2mg 0.315mg 0%
Threonine 0.766mg 0.871mg 0%
Isoleucine 0.882mg 1.519mg 0%
Leucine 1.465mg 2.344mg 0%
Lysine 1.377mg 2.037mg 0%
Methionine 0.27mg 0.641mg 0%
Phenylalanine 1.103mg 1.289mg 0%
Valine 0.865mg 1.635mg 0%
Histidine 0.566mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +9157.4%
Contains more ProteinProtein +19.6%
Contains more FatsFats +401.3%
Contains more WaterWater +434%
Contains more OtherOther +24.1%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Poly. FatPolyunsaturated fat +203.8%
Contains more Mono. FatMonounsaturated fat +535.5%

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.