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  6. Chickpea raw vs. Safflower

Chickpea raw vs. Safflower — In-Depth Nutrition Comparison

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What are the differences between chickpea raw and safflower?

  • Chickpea raw is higher in manganese and folate, yet safflower is higher in copper, magnesium, vitamin B1, phosphorus, vitamin B6, vitamin B5, zinc, and vitamin B2.
  • Chickpea raw's daily need coverage for manganese is 839% more.
  • Chickpea raw has 3 times more folate than safflower. While chickpea raw has 557µg of folate, safflower has only 160µg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Seeds, safflower seed kernels, dried types in this article.

Infographic

Chickpea raw vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more ManganeseManganese +957.9%
Contains more MagnesiumMagnesium +346.8%
Contains more CalciumCalcium +36.8%
Contains more IronIron +13.7%
Contains more CopperCopper +166.3%
Contains more ZincZinc +83%
Contains more PhosphorusPhosphorus +155.6%
Contains less SodiumSodium -87.5%
~equal in Potassium ~687mg
~equal in Selenium ~µg

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +248.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B2Vitamin B2 +95.8%
Contains more Vitamin B3Vitamin B3 +48.2%
Contains more Vitamin B5Vitamin B5 +153.8%
Contains more Vitamin B6Vitamin B6 +118.7%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Safflower DV% diff.
Manganese 21.306mg 2.014mg 839%
Polyunsaturated fat 2.731g 28.223g 170%
Copper 0.656mg 1.747mg 121%
Folate 557µg 160µg 99%
Magnesium 79mg 353mg 65%
Vitamin B1 0.477mg 1.163mg 57%
Phosphorus 252mg 644mg 56%
Fats 6.04g 38.45g 50%
Fiber 12.2g 49%
Vitamin B6 0.535mg 1.17mg 49%
Vitamin B5 1.588mg 4.03mg 49%
Zinc 2.76mg 5.05mg 21%
Choline 99.3mg 18%
Vitamin B2 0.212mg 0.415mg 16%
Saturated fat 0.603g 3.682g 14%
Carbs 62.95g 34.29g 10%
Monounsaturated fat 1.377g 4.848g 9%
Protein 20.47g 16.18g 9%
Vitamin K 9µg 8%
Calories 378kcal 517kcal 7%
Iron 4.31mg 4.9mg 7%
Vitamin E 0.82mg 5%
Vitamin B3 1.541mg 2.284mg 5%
Vitamin C 4mg 0mg 4%
Calcium 57mg 78mg 2%
Sodium 24mg 3mg 1%
Potassium 718mg 687mg 1%
Net carbs 50.75g 34.29g N/A
Sugar 10.7g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.2mg 0.183mg 0%
Threonine 0.766mg 0.586mg 0%
Isoleucine 0.882mg 0.717mg 0%
Leucine 1.465mg 1.154mg 0%
Lysine 1.377mg 0.534mg 0%
Methionine 0.27mg 0.284mg 0%
Phenylalanine 1.103mg 0.806mg 0%
Valine 0.865mg 1.025mg 0%
Histidine 0.566mg 0.452mg 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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more ProteinProtein +26.5%
Contains more CarbsCarbs +83.6%
Contains more WaterWater +36.7%
Contains more FatsFats +536.6%
Contains more OtherOther +90.9%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -83.6%
Contains more Mono. FatMonounsaturated fat +252.1%
Contains more Poly. FatPolyunsaturated fat +933.4%

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.