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  6. Chickpea raw vs. Quinoa

Chickpea raw vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between chickpea raw and quinoa

  • Quinoa has less manganese, folate, copper, fiber, iron, vitamin B6, vitamin B1, potassium, zinc, and phosphorus than chickpea raw.
  • Chickpea raw covers your daily need for manganese, 899% more than quinoa.
  • Chickpea raw has 13 times more folate than quinoa. While chickpea raw has 557µg of folate, quinoa has only 42µg.
  • The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Quinoa, cooked.

Infographic

Chickpea raw vs Quinoa 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%
Quinoa
Quinoa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +23.4%
Contains more CalciumCalcium +235.3%
Contains more PotassiumPotassium +317.4%
Contains more IronIron +189.3%
Contains more CopperCopper +241.7%
Contains more ZincZinc +153.2%
Contains more PhosphorusPhosphorus +65.8%
Contains more ManganeseManganese +3276.5%
Contains less SodiumSodium -70.8%
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%
Quinoa
Quinoa
0
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30.2%
Contains more Vitamin B1Vitamin B1 +345.8%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B3Vitamin B3 +274%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +335%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1226.2%
Contains more CholineCholine +331.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Quinoa DV% diff.
Manganese 21.306mg 0.631mg 899%
Folate 557µg 42µg 129%
Copper 0.656mg 0.192mg 52%
Fiber 12.2g 2.8g 38%
Iron 4.31mg 1.49mg 35%
Vitamin B6 0.535mg 0.123mg 32%
Vitamin B5 1.588mg 32%
Protein 20.47g 4.4g 32%
Vitamin B1 0.477mg 0.107mg 31%
Potassium 718mg 172mg 16%
Zinc 2.76mg 1.09mg 15%
Phosphorus 252mg 152mg 14%
Choline 99.3mg 23mg 14%
Carbs 62.95g 21.3g 14%
Calories 378kcal 120kcal 13%
Polyunsaturated fat 2.731g 1.078g 11%
Vitamin B2 0.212mg 0.11mg 8%
Vitamin K 9µg 0µg 8%
Starch 17.63g 7%
Vitamin B3 1.541mg 0.412mg 7%
Fats 6.04g 1.92g 6%
Selenium 0µg 2.8µg 5%
Calcium 57mg 17mg 4%
Magnesium 79mg 64mg 4%
Vitamin C 4mg 0mg 4%
Saturated fat 0.603g 0.231g 2%
Monounsaturated fat 1.377g 0.528g 2%
Vitamin E 0.82mg 0.63mg 1%
Sodium 24mg 7mg 1%
Net carbs 50.75g 18.5g N/A
Sugar 10.7g 0.87g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.052mg 0%
Threonine 0.766mg 0.131mg 0%
Isoleucine 0.882mg 0.157mg 0%
Leucine 1.465mg 0.261mg 0%
Lysine 1.377mg 0.239mg 0%
Methionine 0.27mg 0.096mg 0%
Phenylalanine 1.103mg 0.185mg 0%
Valine 0.865mg 0.185mg 0%
Histidine 0.566mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +365.2%
Contains more FatsFats +214.6%
Contains more CarbsCarbs +195.5%
Contains more OtherOther +271.4%
Contains more WaterWater +832.4%

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +160.8%
Contains more Poly. FatPolyunsaturated fat +153.3%
Contains less Sat. FatSaturated fat -61.7%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.