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  6. Chickpea raw vs. Flax

Chickpea raw vs. Flax — In-Depth Nutrition Comparison

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What are the main differences between Chickpea raw and Flax?

  • Chickpea raw is richer in Manganese, and Folate, yet Flax is richer in Vitamin B1, Magnesium, Copper, Fiber, Phosphorus, Selenium, Calcium, and Iron.
  • Chickpea raw's daily need coverage for Manganese is 818% higher.
  • Chickpea raw has 6 times more Folate than Flax. Chickpea raw has 557µg of Folate, while Flax has 87µg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Seeds, flaxseed types in this comparison.

Infographic

Chickpea raw vs Flax 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.
Chickpea raw
Chickpea raw
2
:
8
Flax
Flax
Contains less Sodium -20%
Contains more Manganese +758.4%
Contains more Calcium +347.4%
Contains more Iron +32.9%
Contains more Magnesium +396.2%
Contains more Phosphorus +154.8%
Contains more Potassium +13.2%
Contains more Zinc +57.2%
Contains more Copper +86%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -20%
Contains more Manganese +758.4%
Contains more Calcium +347.4%
Contains more Iron +32.9%
Contains more Magnesium +396.2%
Contains more Phosphorus +154.8%
Contains more Potassium +13.2%
Contains more Zinc +57.2%
Contains more Copper +86%
Contains more Selenium +∞%

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.
Chickpea raw
Chickpea raw
8
:
2
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin C +566.7%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +13.1%
Contains more Folate +540.2%
Contains more Vitamin K +109.3%
Contains more Vitamin B1 +244.7%
Contains more Vitamin B3 +99.9%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin C +566.7%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +13.1%
Contains more Folate +540.2%
Contains more Vitamin K +109.3%
Contains more Vitamin B1 +244.7%
Contains more Vitamin B3 +99.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
3
:
2
Flax
Flax
Contains more Protein +11.9%
Contains more Carbs +118%
Contains more Water +10.3%
Contains more Fats +598%
Contains more Other +29.7%
Equal in Water - 6.96
Chickpea raw
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Protein +11.9%
Contains more Carbs +118%
Contains more Water +10.3%
Contains more Fats +598%
Contains more Other +29.7%
Equal in Water - 6.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
1
:
2
Flax
Flax
Contains less Saturated Fat -83.5%
Contains more Monounsaturated Fat +446.6%
Contains more Polyunsaturated fat +952%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -83.5%
Contains more Monounsaturated Fat +446.6%
Contains more Polyunsaturated fat +952%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea raw Flax
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Flax Opinion
Net carbs 50.75g 1.58g Chickpea raw
Protein 20.47g 18.29g Chickpea raw
Fats 6.04g 42.16g Flax
Carbs 62.95g 28.88g Chickpea raw
Calories 378kcal 534kcal Flax
Sugar 10.7g 1.55g Flax
Fiber 12.2g 27.3g Flax
Calcium 57mg 255mg Flax
Iron 4.31mg 5.73mg Flax
Magnesium 79mg 392mg Flax
Phosphorus 252mg 642mg Flax
Potassium 718mg 813mg Flax
Sodium 24mg 30mg Chickpea raw
Zinc 2.76mg 4.34mg Flax
Copper 0.656mg 1.22mg Flax
Manganese 21.306mg 2.482mg Chickpea raw
Selenium 0µg 25.4µg Flax
Vitamin A 67IU 0IU Chickpea raw
Vitamin A RAE 3µg 0µg Chickpea raw
Vitamin E 0.82mg 0.31mg Chickpea raw
Vitamin C 4mg 0.6mg Chickpea raw
Vitamin B1 0.477mg 1.644mg Flax
Vitamin B2 0.212mg 0.161mg Chickpea raw
Vitamin B3 1.541mg 3.08mg Flax
Vitamin B5 1.588mg 0.985mg Chickpea raw
Vitamin B6 0.535mg 0.473mg Chickpea raw
Folate 557µg 87µg Chickpea raw
Vitamin K 9µg 4.3µg Chickpea raw
Tryptophan 0.2mg 0.297mg Flax
Threonine 0.766mg 0.766mg
Isoleucine 0.882mg 0.896mg Flax
Leucine 1.465mg 1.235mg Chickpea raw
Lysine 1.377mg 0.862mg Chickpea raw
Methionine 0.27mg 0.37mg Flax
Phenylalanine 1.103mg 0.957mg Chickpea raw
Valine 0.865mg 1.072mg Flax
Histidine 0.566mg 0.472mg Chickpea raw
Saturated Fat 0.603g 3.663g Chickpea raw
Monounsaturated Fat 1.377g 7.527g Flax
Polyunsaturated fat 2.731g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Chickpea raw
63%
Flax
Minerals Daily Need Coverage Score
348%
Chickpea raw
191%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 9.15g)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 3.06g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $2)
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.