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Chickpea raw vs. Pico de gallo — In-Depth Nutrition Comparison

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Summary of differences between chickpea raw and pico de gallo

  • Pico de gallo has less iron and calcium than chickpea raw.
  • Chickpea raw covers your daily need for iron, 54% more than pico de gallo.
  • Pico de gallo has less sugar.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and PACE, Pico De Gallo.

Infographic

Chickpea raw vs Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~3.8mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +571.1%
Contains more WaterWater +1045.8%
~equal in Other ~2.62g

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 Pico de gallo
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Pico de gallo DV% diff.
Manganese 21.306mg 926%
Folate 557µg 139%
Copper 0.656mg 73%
Iron 4.31mg 0mg 54%
Fiber 12.2g 49%
Protein 20.47g 0g 41%
Vitamin B6 0.535mg 41%
Vitamin B1 0.477mg 40%
Phosphorus 252mg 36%
Vitamin B5 1.588mg 32%
Zinc 2.76mg 25%
Potassium 718mg 21%
Magnesium 79mg 19%
Sodium 24mg 469mg 19%
Carbs 62.95g 9.38g 18%
Choline 99.3mg 18%
Polyunsaturated fat 2.731g 18%
Calories 378kcal 31kcal 17%
Vitamin B2 0.212mg 16%
Vitamin B3 1.541mg 10%
Fats 6.04g 0g 9%
Vitamin K 9µg 8%
Calcium 57mg 0mg 6%
Vitamin E 0.82mg 5%
Saturated fat 0.603g 0g 3%
Monounsaturated fat 1.377g 3%
Vitamin C 4mg 3.8mg 0%
Net carbs 50.75g 9.38g N/A
Sugar 10.7g 6.25g N/A
Vitamin A 3µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Pico de gallo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Chickpea raw
1%
Pico de gallo
Minerals Daily Need Coverage Score
348%
Chickpea raw
6%
Pico de gallo

Comparison summary

Which food is lower in Sugar?
Pico de gallo
Pico de gallo is lower in Sugar (difference - 4.45g)
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.603g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 36)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 445mg)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
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

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.