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  6. Chickpea raw vs. Chia seeds

Chickpea raw vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between chickpea raw and chia seeds

  • Chickpea raw has more manganese and folate; however, chia seeds have more selenium, fiber, phosphorus, magnesium, calcium, vitamin B3, iron, and copper.
  • Chickpea raw's daily need coverage for manganese is 808% more.
  • Chickpea raw has 11 times more folate than chia seeds. Chickpea raw has 557µg of folate, while chia seeds have 49µg.
  • Chickpea raw has a higher glycemic index than chia seeds.

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

Infographic

Chickpea raw vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +76.4%
Contains more ManganeseManganese +682.4%
Contains more MagnesiumMagnesium +324.1%
Contains more CalciumCalcium +1007%
Contains more IronIron +79.1%
Contains more CopperCopper +40.9%
Contains more ZincZinc +65.9%
Contains more PhosphorusPhosphorus +241.3%
Contains less SodiumSodium -33.3%
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1036.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +473%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Chia seeds DV% diff.
Manganese 21.306mg 2.723mg 808%
Polyunsaturated fat 2.731g 23.665g 140%
Folate 557µg 49µg 127%
Selenium 0µg 55.2µg 100%
Fiber 12.2g 34.4g 89%
Phosphorus 252mg 860mg 87%
Magnesium 79mg 335mg 61%
Calcium 57mg 631mg 57%
Vitamin B3 1.541mg 8.83mg 46%
Iron 4.31mg 7.72mg 43%
Vitamin B6 0.535mg 41%
Fats 6.04g 30.74g 38%
Vitamin B5 1.588mg 32%
Copper 0.656mg 0.924mg 30%
Choline 99.3mg 18%
Zinc 2.76mg 4.58mg 17%
Saturated fat 0.603g 3.33g 12%
Vitamin B1 0.477mg 0.62mg 12%
Potassium 718mg 407mg 9%
Vitamin K 9µg 8%
Protein 20.47g 16.54g 8%
Carbs 62.95g 42.12g 7%
Calories 378kcal 486kcal 5%
Vitamin B2 0.212mg 0.17mg 3%
Vitamin C 4mg 1.6mg 3%
Monounsaturated fat 1.377g 2.309g 2%
Vitamin E 0.82mg 0.5mg 2%
Net carbs 50.75g 7.72g N/A
Sugar 10.7g N/A
Sodium 24mg 16mg 0%
Vitamin A 3µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.2mg 0.436mg 0%
Threonine 0.766mg 0.709mg 0%
Isoleucine 0.882mg 0.801mg 0%
Leucine 1.465mg 1.371mg 0%
Lysine 1.377mg 0.97mg 0%
Methionine 0.27mg 0.588mg 0%
Phenylalanine 1.103mg 1.016mg 0%
Valine 0.865mg 0.95mg 0%
Histidine 0.566mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +23.8%
Contains more CarbsCarbs +49.5%
Contains more WaterWater +32.4%
Contains more FatsFats +408.9%
Contains more OtherOther +67.8%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +67.7%
Contains more Poly. FatPolyunsaturated fat +766.5%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.