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  6. Chickpea raw vs. Pea soup

Chickpea raw vs. Pea soup — In-Depth Nutrition Comparison

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A recap on differences between chickpea raw and pea soup

  • Chickpea raw is higher than pea soup in manganese, folate, copper, iron, fiber, vitamin B6, vitamin B1, vitamin B5, phosphorus, and zinc.
  • Chickpea raw covers your daily manganese needs 916% more than pea soup.
  • Chickpea raw contains 557 times more folate than pea soup. While chickpea raw contains 557µg of folate, pea soup contains only 1µg.
  • The glycemic index of chickpea raw is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Soup, pea, green, canned, prepared with equal volume water.

Infographic

Chickpea raw vs Pea soup 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% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +426.7%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +911.3%
Contains more IronIron +490.4%
Contains more CopperCopper +349.3%
Contains more ZincZinc +331.3%
Contains more PhosphorusPhosphorus +436.2%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +8596.3%
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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin EVitamin E +811.1%
Contains more Vitamin B1Vitamin B1 +1092.5%
Contains more Vitamin B2Vitamin B2 +748%
Contains more Vitamin B3Vitamin B3 +233.5%
Contains more Vitamin B5Vitamin B5 +3140.8%
Contains more Vitamin B6Vitamin B6 +2575%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +55600%
Contains more CholineCholine +652.3%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Pea soup DV% diff.
Manganese 21.306mg 0.245mg 916%
Folate 557µg 1µg 139%
Copper 0.656mg 0.146mg 57%
Iron 4.31mg 0.73mg 45%
Fiber 12.2g 1.9g 41%
Vitamin B6 0.535mg 0.02mg 40%
Vitamin B1 0.477mg 0.04mg 36%
Protein 20.47g 3.2g 35%
Vitamin B5 1.588mg 0.049mg 31%
Phosphorus 252mg 47mg 29%
Potassium 718mg 71mg 19%
Zinc 2.76mg 0.64mg 19%
Carbs 62.95g 9.88g 18%
Polyunsaturated fat 2.731g 0.142g 17%
Choline 99.3mg 13.2mg 16%
Calories 378kcal 61kcal 16%
Magnesium 79mg 15mg 15%
Sodium 24mg 336mg 14%
Vitamin B2 0.212mg 0.025mg 14%
Fats 6.04g 1.09g 8%
Selenium 0µg 3.6µg 7%
Vitamin B3 1.541mg 0.462mg 7%
Vitamin K 9µg 0.2µg 7%
Calcium 57mg 12mg 5%
Vitamin E 0.82mg 0.09mg 5%
Vitamin C 4mg 0.6mg 4%
Monounsaturated fat 1.377g 0.372g 3%
Net carbs 50.75g 7.98g N/A
Sugar 10.7g 3.19g N/A
Vitamin A 3µg 3µg 0%
Saturated fat 0.603g 0.524g 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%

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% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +539.7%
Contains more FatsFats +454.1%
Contains more CarbsCarbs +537.1%
Contains more OtherOther +123.4%
Contains more WaterWater +1000.9%

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains more Mono. FatMonounsaturated fat +270.2%
Contains more Poly. FatPolyunsaturated fat +1823.2%
Contains less Sat. FatSaturated fat -13.1%

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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.