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  6. Chickpea raw vs. Prunes

Chickpea raw vs. Prunes — In-Depth Nutrition Comparison

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What are the differences between chickpea raw and prunes?

  • Chickpea raw is higher in manganese, folate, iron, copper, vitamin B1, phosphorus, vitamin B6, vitamin B5, and zinc, yet prunes are higher in vitamin K.
  • Chickpea raw's daily need coverage for manganese is 913% more.
  • Chickpea raw has 139 times more folate than prunes. While chickpea raw has 557µg of folate, prunes have only 4µg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Plums, dried (prunes), uncooked types in this article.

Infographic

Chickpea raw vs Prunes 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%
Prunes
Prunes
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +92.7%
Contains more CalciumCalcium +32.6%
Contains more IronIron +363.4%
Contains more CopperCopper +133.5%
Contains more ZincZinc +527.3%
Contains more PhosphorusPhosphorus +265.2%
Contains more ManganeseManganese +7025.8%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~732mg

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%
Prunes
Prunes
3
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% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin EVitamin E +90.7%
Contains more Vitamin B1Vitamin B1 +835.3%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B5Vitamin B5 +276.3%
Contains more Vitamin B6Vitamin B6 +161%
Contains more FolateFolate +13825%
Contains more CholineCholine +883.2%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B3Vitamin B3 +22.1%
Contains more Vitamin KVitamin K +561.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Prunes DV% diff.
Manganese 21.306mg 0.299mg 913%
Folate 557µg 4µg 138%
Vitamin K 9µg 59.5µg 42%
Iron 4.31mg 0.93mg 42%
Copper 0.656mg 0.281mg 42%
Protein 20.47g 2.18g 37%
Vitamin B1 0.477mg 0.051mg 36%
Phosphorus 252mg 69mg 26%
Vitamin B6 0.535mg 0.205mg 25%
Vitamin B5 1.588mg 0.422mg 23%
Zinc 2.76mg 0.44mg 21%
Fiber 12.2g 7.1g 20%
Polyunsaturated fat 2.731g 0.062g 18%
Choline 99.3mg 10.1mg 16%
Fructose 12.45g 16%
Fats 6.04g 0.38g 9%
Magnesium 79mg 41mg 9%
Calories 378kcal 240kcal 7%
Vitamin C 4mg 0.6mg 4%
Vitamin A 3µg 39µg 4%
Monounsaturated fat 1.377g 0.053g 3%
Vitamin E 0.82mg 0.43mg 3%
Saturated fat 0.603g 0.088g 2%
Starch 5.11g 2%
Vitamin B3 1.541mg 1.882mg 2%
Vitamin B2 0.212mg 0.186mg 2%
Calcium 57mg 43mg 1%
Sodium 24mg 2mg 1%
Selenium 0µg 0.3µg 1%
Carbs 62.95g 63.88g 0%
Net carbs 50.75g 56.78g N/A
Potassium 718mg 732mg 0%
Sugar 10.7g 38.13g N/A
Tryptophan 0.2mg 0.025mg 0%
Threonine 0.766mg 0.049mg 0%
Isoleucine 0.882mg 0.041mg 0%
Leucine 1.465mg 0.066mg 0%
Lysine 1.377mg 0.05mg 0%
Methionine 0.27mg 0.016mg 0%
Phenylalanine 1.103mg 0.052mg 0%
Valine 0.865mg 0.056mg 0%
Histidine 0.566mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +839%
Contains more FatsFats +1489.5%
Contains more WaterWater +302.6%
~equal in Carbs ~63.88g
~equal in Other ~2.64g

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +2498.1%
Contains more Poly. FatPolyunsaturated fat +4304.8%
Contains less Sat. FatSaturated fat -85.4%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.