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Chickpea raw vs. Bran — In-Depth Nutrition Comparison

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Significant differences between Chickpea raw and Bran

  • The amount of Manganese, Folate, Copper, Iron, Vitamin B6, Fiber, Vitamin B5, Vitamin B1, Zinc, and Phosphorus in Chickpea raw is higher than in Bran.
  • Chickpea raw covers your daily Manganese needs 884% more than Bran.
  • Bran has 93 times less Folate than Chickpea raw. Chickpea raw has 557µg of Folate, while Bran has 6µg.

Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Oat bran, cooked.

Infographic

Chickpea raw vs Bran 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.
Contains more Calcium +470%
Contains more Iron +389.8%
Contains more Magnesium +97.5%
Contains more Phosphorus +111.8%
Contains more Potassium +680.4%
Contains more Zinc +420.8%
Contains more Copper +893.9%
Contains more Manganese +2110.2%
Contains less Sodium -95.8%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +470%
Contains more Iron +389.8%
Contains more Magnesium +97.5%
Contains more Phosphorus +111.8%
Contains more Potassium +680.4%
Contains more Zinc +420.8%
Contains more Copper +893.9%
Contains more Manganese +2110.2%
Contains less Sodium -95.8%
Contains more Selenium +∞%

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.
:
0
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +198.1%
Contains more Vitamin B2 +523.5%
Contains more Vitamin B3 +970.1%
Contains more Vitamin B5 +631.8%
Contains more Vitamin B6 +2040%
Contains more Folate +9183.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +198.1%
Contains more Vitamin B2 +523.5%
Contains more Vitamin B3 +970.1%
Contains more Vitamin B5 +631.8%
Contains more Vitamin B6 +2040%
Contains more Folate +9183.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +537.7%
Contains more Fats +602.3%
Contains more Carbs +450.3%
Contains more Other +483.7%
Contains more Water +993.8%
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% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +537.7%
Contains more Fats +602.3%
Contains more Carbs +450.3%
Contains more Other +483.7%
Contains more Water +993.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +373.2%
Contains more Polyunsaturated fat +705.6%
Contains less Saturated Fat -73%
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +373.2%
Contains more Polyunsaturated fat +705.6%
Contains less Saturated Fat -73%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea raw Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Bran Opinion
Net carbs 50.75g 8.84g Chickpea raw
Protein 20.47g 3.21g Chickpea raw
Fats 6.04g 0.86g Chickpea raw
Carbs 62.95g 11.44g Chickpea raw
Calories 378kcal 40kcal Chickpea raw
Sugar 10.7g Bran
Fiber 12.2g 2.6g Chickpea raw
Calcium 57mg 10mg Chickpea raw
Iron 4.31mg 0.88mg Chickpea raw
Magnesium 79mg 40mg Chickpea raw
Phosphorus 252mg 119mg Chickpea raw
Potassium 718mg 92mg Chickpea raw
Sodium 24mg 1mg Bran
Zinc 2.76mg 0.53mg Chickpea raw
Copper 0.656mg 0.066mg Chickpea raw
Manganese 21.306mg 0.964mg Chickpea raw
Selenium 0µg 7.7µg Bran
Vitamin A 67IU 0IU Chickpea raw
Vitamin A RAE 3µg 0µg Chickpea raw
Vitamin E 0.82mg Chickpea raw
Vitamin C 4mg 0mg Chickpea raw
Vitamin B1 0.477mg 0.16mg Chickpea raw
Vitamin B2 0.212mg 0.034mg Chickpea raw
Vitamin B3 1.541mg 0.144mg Chickpea raw
Vitamin B5 1.588mg 0.217mg Chickpea raw
Vitamin B6 0.535mg 0.025mg Chickpea raw
Folate 557µg 6µg Chickpea raw
Vitamin K 9µg Chickpea raw
Tryptophan 0.2mg 0.057mg Chickpea raw
Threonine 0.766mg 0.086mg Chickpea raw
Isoleucine 0.882mg 0.114mg Chickpea raw
Leucine 1.465mg 0.235mg Chickpea raw
Lysine 1.377mg 0.13mg Chickpea raw
Methionine 0.27mg 0.057mg Chickpea raw
Phenylalanine 1.103mg 0.155mg Chickpea raw
Valine 0.865mg 0.165mg Chickpea raw
Histidine 0.566mg 0.07mg Chickpea raw
Saturated Fat 0.603g 0.163g Bran
Monounsaturated Fat 1.377g 0.291g Chickpea raw
Polyunsaturated fat 2.731g 0.339g Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Chickpea raw
6%
Bran
Minerals Daily Need Coverage Score
348%
Chickpea raw
33%
Bran

Comparison summary

Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.44g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.