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  6. Chickpea raw vs. Pot roast

Chickpea raw vs. Pot roast — In-Depth Nutrition Comparison

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How are chickpea raw and pot roast different?

  • Chickpea raw is higher in manganese, folate, copper, fiber, and vitamin B1; however, pot roast is richer in vitamin B12, selenium, and zinc.
  • Daily need coverage for manganese for chickpea raw is 926% higher.
  • Chickpea raw has less saturated fat.
  • Pot roast has a lower glycemic index (0) than chickpea raw (36).

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised are the varieties used in this article.

Infographic

Chickpea raw vs Pot roast 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.
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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +315.8%
Contains more CalciumCalcium +256.3%
Contains more PotassiumPotassium +210.8%
Contains more IronIron +78.1%
Contains more CopperCopper +562.6%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -48.9%
Contains more ManganeseManganese +212960%
Contains more ZincZinc +141.3%
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 0% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60.8%
Contains more Vitamin B1Vitamin B1 +708.5%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B5Vitamin B5 +178.1%
Contains more Vitamin B6Vitamin B6 +89%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +6088.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +166.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11%

All nutrients comparison - raw data values

Nutrient Chickpea raw Pot roast DV% diff.
Manganese 21.306mg 0.01mg 926%
Folate 557µg 9µg 137%
Vitamin B12 0µg 2.13µg 89%
Copper 0.656mg 0.099mg 62%
Selenium 0µg 27µg 49%
Fiber 12.2g 0g 49%
Cholesterol 0mg 116mg 39%
Vitamin B1 0.477mg 0.059mg 35%
Zinc 2.76mg 6.66mg 35%
Saturated fat 0.603g 7.548g 32%
Iron 4.31mg 2.42mg 24%
Carbs 62.95g 0g 21%
Vitamin B5 1.588mg 0.571mg 20%
Fats 6.04g 19.17g 20%
Vitamin B6 0.535mg 0.283mg 19%
Monounsaturated fat 1.377g 8.175g 17%
Protein 20.47g 28.94g 17%
Vitamin B3 1.541mg 4.105mg 16%
Potassium 718mg 231mg 14%
Magnesium 79mg 19mg 14%
Polyunsaturated fat 2.731g 0.708g 13%
Phosphorus 252mg 174mg 11%
Vitamin K 9µg 1.8µg 6%
Calories 378kcal 297kcal 4%
Vitamin C 4mg 0mg 4%
Calcium 57mg 16mg 4%
Vitamin B2 0.212mg 0.171mg 3%
Vitamin E 0.82mg 0.51mg 2%
Choline 99.3mg 110.2mg 2%
Sodium 24mg 47mg 1%
Vitamin D 0IU 8IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 50.75g 0g N/A
Sugar 10.7g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.19mg 0%
Threonine 0.766mg 1.156mg 0%
Isoleucine 0.882mg 1.317mg 0%
Leucine 1.465mg 2.302mg 0%
Lysine 1.377mg 2.446mg 0%
Methionine 0.27mg 0.754mg 0%
Phenylalanine 1.103mg 1.143mg 0%
Valine 0.865mg 1.436mg 0%
Histidine 0.566mg 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-28700%
Contains more ProteinProtein +41.4%
Contains more FatsFats +217.4%
Contains more WaterWater +575.8%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -92%
Contains more Poly. FatPolyunsaturated fat +285.7%
Contains more Mono. FatMonounsaturated fat +493.7%

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.