Chickpea raw vs. Pilaf — In-Depth Nutrition Comparison
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How are chickpea raw and pilaf different?
- Chickpea raw is richer in manganese, folate, copper, fiber, iron, vitamin B5, and zinc, while pilaf is higher in selenium and vitamin B3.
- Chickpea raw covers your daily need for manganese, 888% more than pilaf.
- Chickpea raw contains 10 times more fiber than pilaf. Chickpea raw contains 12.2g of fiber, while pilaf contains 1.2g.
- Chickpea raw is lower in sodium.
- Pilaf has a higher glycemic index (60) than chickpea raw (36).
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.
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.
| Contains more MagnesiumMagnesium | +146.9% |
| Contains more PotassiumPotassium | +281.9% |
| Contains more IronIron | +76.6% |
| Contains more CopperCopper | +295.2% |
| Contains more ZincZinc | +173.3% |
| Contains more PhosphorusPhosphorus | +63.6% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +2315.6% |
| Contains more CalciumCalcium | +45.6% |
| 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.
| Contains more Vitamin EVitamin E | +1950% |
| Contains more Vitamin B2Vitamin B2 | +143.7% |
| Contains more Vitamin B5Vitamin B5 | +122.1% |
| Contains more Vitamin B6Vitamin B6 | +33.8% |
| Contains more Vitamin KVitamin K | +1700% |
| Contains more FolateFolate | +162.7% |
| Contains more CholineCholine | +467.4% |
| Contains more Vitamin AVitamin A | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +26.4% |
| Contains more Vitamin B3Vitamin B3 | +297.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 21.306mg | 0.882mg | 888% |
| Folate | 557µg | 212µg | 86% |
| Selenium | 0µg | 32.4µg | 59% |
| Sodium | 24mg | 1303mg | 56% |
| Copper | 0.656mg | 0.166mg | 54% |
| Fiber | 12.2g | 1.2g | 44% |
| Vitamin B3 | 1.541mg | 6.127mg | 29% |
| Starch | 71.23g | 29% | |
| Iron | 4.31mg | 2.44mg | 23% |
| Protein | 20.47g | 10.42g | 20% |
| Vitamin B5 | 1.588mg | 0.715mg | 17% |
| Potassium | 718mg | 188mg | 16% |
| Zinc | 2.76mg | 1.01mg | 16% |
| Polyunsaturated fat | 2.731g | 0.377g | 16% |
| Choline | 99.3mg | 17.5mg | 15% |
| Phosphorus | 252mg | 154mg | 14% |
| Magnesium | 79mg | 32mg | 11% |
| Vitamin B1 | 0.477mg | 0.603mg | 11% |
| Vitamin B2 | 0.212mg | 0.087mg | 10% |
| Vitamin B6 | 0.535mg | 0.4mg | 10% |
| Fats | 6.04g | 1.37g | 7% |
| Vitamin K | 9µg | 0.5µg | 7% |
| Vitamin E | 0.82mg | 0.04mg | 5% |
| Carbs | 62.95g | 76.31g | 4% |
| Monounsaturated fat | 1.377g | 0.373g | 3% |
| Calcium | 57mg | 83mg | 3% |
| Saturated fat | 0.603g | 0.307g | 1% |
| Calories | 378kcal | 359kcal | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin C | 4mg | 4.1mg | 0% |
| Net carbs | 50.75g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 10.7g | 1.53g | N/A |
| Vitamin A | 3µg | 4µg | 0% |
| Tryptophan | 0.2mg | 0.086mg | 0% |
| Threonine | 0.766mg | 0.221mg | 0% |
| Isoleucine | 0.882mg | 0.279mg | 0% |
| Leucine | 1.465mg | 0.523mg | 0% |
| Lysine | 1.377mg | 0.189mg | 0% |
| Methionine | 0.27mg | 0.145mg | 0% |
| Phenylalanine | 1.103mg | 0.32mg | 0% |
| Valine | 0.865mg | 0.374mg | 0% |
| Histidine | 0.566mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more ProteinProtein | +96.4% |
| Contains more FatsFats | +340.9% |
| Contains more CarbsCarbs | +21.2% |
| Contains more OtherOther | +35% |
~equal in
Water
~8.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +269.2% |
| Contains more Poly. FatPolyunsaturated fat | +624.4% |
| Contains less Sat. FatSaturated fat | -49.1% |