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Chickpea raw vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between chickpea raw and pomegranate

  • Pomegranate has less manganese, folate, copper, iron, vitamin B6, vitamin B1, fiber, phosphorus, vitamin B5, and zinc.
  • Chickpea raw's daily need coverage for manganese is 921% more.
  • Chickpea raw has 15 times more folate than pomegranate. Chickpea raw has 557µg of folate, while pomegranate has 38µg.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Pomegranates, raw.

Infographic

Chickpea raw vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +470%
Contains more PotassiumPotassium +204.2%
Contains more IronIron +1336.7%
Contains more CopperCopper +315.2%
Contains more ZincZinc +688.6%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +17804.2%
Contains less SodiumSodium -87.5%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36.7%
Contains more Vitamin B1Vitamin B1 +611.9%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +425.9%
Contains more Vitamin B5Vitamin B5 +321.2%
Contains more Vitamin B6Vitamin B6 +613.3%
Contains more FolateFolate +1365.8%
Contains more CholineCholine +1206.6%
Contains more Vitamin CVitamin C +155%
Contains more Vitamin KVitamin K +82.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1125.7%
Contains more FatsFats +416.2%
Contains more CarbsCarbs +236.6%
Contains more OtherOther +439.6%
Contains more WaterWater +914.7%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +1380.6%
Contains more Poly. FatPolyunsaturated fat +3357%
Contains less Sat. FatSaturated fat -80.1%

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 Pomegranate
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Pomegranate DV% diff.
Manganese 21.306mg 0.119mg 921%
Folate 557µg 38µg 130%
Copper 0.656mg 0.158mg 55%
Iron 4.31mg 0.3mg 50%
Protein 20.47g 1.67g 38%
Vitamin B6 0.535mg 0.075mg 35%
Vitamin B1 0.477mg 0.067mg 34%
Fiber 12.2g 4g 33%
Phosphorus 252mg 36mg 31%
Vitamin B5 1.588mg 0.377mg 24%
Zinc 2.76mg 0.35mg 22%
Polyunsaturated fat 2.731g 0.079g 18%
Choline 99.3mg 7.6mg 17%
Magnesium 79mg 12mg 16%
Calories 378kcal 83kcal 15%
Carbs 62.95g 18.7g 15%
Potassium 718mg 236mg 14%
Vitamin B2 0.212mg 0.053mg 12%
Vitamin B3 1.541mg 0.293mg 8%
Vitamin C 4mg 10.2mg 7%
Fats 6.04g 1.17g 7%
Vitamin K 9µg 16.4µg 6%
Calcium 57mg 10mg 5%
Monounsaturated fat 1.377g 0.093g 3%
Saturated fat 0.603g 0.12g 2%
Sodium 24mg 3mg 1%
Selenium 0µg 0.5µg 1%
Vitamin E 0.82mg 0.6mg 1%
Net carbs 50.75g 14.7g N/A
Sugar 10.7g 13.67g N/A
Vitamin A 3µg 0µg 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 Pomegranate
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
15%
Pomegranate
Minerals Daily Need Coverage Score
348%
Chickpea raw
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 0.483g)
Which food is lower in Sugar?
Chickpea raw
Chickpea raw is lower in Sugar (difference - 2.97g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 36)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.