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  6. Chickpea raw vs. Rib eye steak

Chickpea raw vs. Rib eye steak — In-Depth Nutrition Comparison

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Summary of differences between chickpea raw and rib eye steak

  • Chickpea raw has more manganese, folate, copper, fiber, and vitamin B1; however, rib eye steak is higher in vitamin B12, selenium, and zinc.
  • Chickpea raw covers your daily need for manganese, 923% more than rib eye steak.
  • Chickpea raw has less saturated fat.
  • The glycemic index of chickpea raw is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Chickpea raw vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +418.2%
Contains more PotassiumPotassium +176.2%
Contains more IronIron +92.4%
Contains more CopperCopper +720%
Contains more PhosphorusPhosphorus +65.8%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +26532.5%
Contains more ZincZinc +114.1%
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin B1Vitamin B1 +571.8%
Contains more Vitamin B5Vitamin B5 +196.3%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more Vitamin KVitamin K +462.5%
Contains more FolateFolate +9183.3%
Contains more CholineCholine +103.5%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +35.4%
Contains more Vitamin B3Vitamin B3 +218.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chickpea raw Rib eye steak DV% diff.
Manganese 21.306mg 0.08mg 923%
Folate 557µg 6µg 138%
Vitamin B12 0µg 2.1µg 88%
Copper 0.656mg 0.08mg 64%
Selenium 0µg 29.7µg 54%
Fiber 12.2g 0g 49%
Saturated fat 0.603g 9.684g 41%
Vitamin B1 0.477mg 0.071mg 34%
Zinc 2.76mg 5.91mg 29%
Cholesterol 0mg 80mg 27%
Iron 4.31mg 2.24mg 26%
Fats 6.04g 21.81g 24%
Monounsaturated fat 1.377g 10.519g 23%
Vitamin B5 1.588mg 0.536mg 21%
Carbs 62.95g 0g 21%
Vitamin B3 1.541mg 4.908mg 21%
Phosphorus 252mg 152mg 14%
Magnesium 79mg 22mg 14%
Potassium 718mg 260mg 13%
Polyunsaturated fat 2.731g 1.027g 11%
Choline 99.3mg 48.8mg 9%
Protein 20.47g 23.69g 6%
Vitamin K 9µg 1.6µg 6%
Vitamin B2 0.212mg 0.287mg 6%
Vitamin E 0.82mg 0.1mg 5%
Calcium 57mg 11mg 5%
Calories 378kcal 291kcal 4%
Vitamin C 4mg 0mg 4%
Vitamin B6 0.535mg 0.477mg 4%
Vitamin D 0µg 0.2µg 1%
Vitamin A 3µg 8µg 1%
Sodium 24mg 54mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 50.75g 0g N/A
Sugar 10.7g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.2mg 0.265mg 0%
Threonine 0.766mg 1.116mg 0%
Isoleucine 0.882mg 1.103mg 0%
Leucine 1.465mg 2.041mg 0%
Lysine 1.377mg 2.269mg 0%
Methionine 0.27mg 0.641mg 0%
Phenylalanine 1.103mg 0.95mg 0%
Valine 0.865mg 1.184mg 0%
Histidine 0.566mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +28500%
Contains more ProteinProtein +15.7%
Contains more FatsFats +261.1%
Contains more WaterWater +609.5%

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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Poly. FatPolyunsaturated fat +165.9%
Contains more Mono. FatMonounsaturated fat +663.9%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.