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  6. Chickpea raw vs. Bran raw

Chickpea raw vs. Bran raw — In-Depth Nutrition Comparison

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How are chickpea raw and bran raw different?

  • Chickpea raw is higher in manganese, folate, vitamin B6, and copper; however, bran raw is richer in selenium, phosphorus, vitamin B1, magnesium, iron, and fiber.
  • Daily need coverage for manganese for chickpea raw is 682% higher.
  • Chickpea raw contains 11 times more folate than bran raw. While chickpea raw contains 557µg of folate, bran raw contains only 52µg.
  • Chickpea raw has a lower glycemic index (36) than bran raw (56).

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Oat bran, raw are the varieties used in this article.

Infographic

Chickpea raw vs Bran raw infographic
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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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more PotassiumPotassium +26.9%
Contains more CopperCopper +62.8%
Contains more ManganeseManganese +278.4%
Contains more MagnesiumMagnesium +197.5%
Contains more IronIron +25.5%
Contains more ZincZinc +12.7%
Contains more PhosphorusPhosphorus +191.3%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~58mg

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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +65%
Contains more Vitamin B6Vitamin B6 +224.2%
Contains more Vitamin KVitamin K +181.3%
Contains more FolateFolate +971.2%
Contains more CholineCholine +208.4%
Contains more Vitamin EVitamin E +23.2%
Contains more Vitamin B1Vitamin B1 +145.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B5 ~1.494mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Bran raw DV% diff.
Manganese 21.306mg 5.63mg 682%
Folate 557µg 52µg 126%
Selenium 0µg 45.2µg 82%
Phosphorus 252mg 734mg 69%
Vitamin B1 0.477mg 1.17mg 58%
Magnesium 79mg 235mg 37%
Vitamin B6 0.535mg 0.165mg 28%
Copper 0.656mg 0.403mg 28%
Iron 4.31mg 5.41mg 14%
Fiber 12.2g 15.4g 13%
Choline 99.3mg 32.2mg 12%
Calories 378kcal 246kcal 7%
Protein 20.47g 17.3g 6%
Vitamin K 9µg 3.2µg 5%
Vitamin C 4mg 0mg 4%
Potassium 718mg 566mg 4%
Vitamin B3 1.541mg 0.934mg 4%
Saturated fat 0.603g 1.328g 3%
Zinc 2.76mg 3.11mg 3%
Monounsaturated fat 1.377g 2.376g 2%
Vitamin B5 1.588mg 1.494mg 2%
Fats 6.04g 7.03g 2%
Sodium 24mg 4mg 1%
Vitamin E 0.82mg 1.01mg 1%
Carbs 62.95g 66.22g 1%
Vitamin B2 0.212mg 0.22mg 1%
Net carbs 50.75g 50.82g N/A
Calcium 57mg 58mg 0%
Sugar 10.7g 1.45g N/A
Vitamin A 3µg 0µg 0%
Polyunsaturated fat 2.731g 2.766g 0%
Tryptophan 0.2mg 0.335mg 0%
Threonine 0.766mg 0.502mg 0%
Isoleucine 0.882mg 0.668mg 0%
Leucine 1.465mg 1.374mg 0%
Lysine 1.377mg 0.76mg 0%
Methionine 0.27mg 0.335mg 0%
Phenylalanine 1.103mg 0.908mg 0%
Valine 0.865mg 0.964mg 0%
Histidine 0.566mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +18.3%
Contains more WaterWater +17.3%
Contains more FatsFats +16.4%
~equal in Carbs ~66.22g
~equal in Other ~2.9g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -54.6%
Contains more Mono. FatMonounsaturated fat +72.5%
~equal in Polyunsaturated fat ~2.766g

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.