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  6. Chickpea raw vs. Flax seeds

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

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What are the main differences between Chickpea raw and Flax seeds?

  • Chickpea raw is richer in Manganese, and Folate, yet Flax seeds 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 seeds. Chickpea raw has 557µg of Folate, while Flax seeds has 87µg.

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

Infographic

Chickpea raw vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +758.4%
Contains more MagnesiumMagnesium +396.2%
Contains more CalciumCalcium +347.4%
Contains more PotassiumPotassium +13.2%
Contains more IronIron +32.9%
Contains more CopperCopper +86%
Contains more ZincZinc +57.2%
Contains more PhosphorusPhosphorus +154.8%
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% 4% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +164.5%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more Vitamin B6Vitamin B6 +13.1%
Contains more Vitamin KVitamin K +109.3%
Contains more FolateFolate +540.2%
Contains more CholineCholine +26.2%
Contains more Vitamin B1Vitamin B1 +244.7%
Contains more Vitamin B3Vitamin B3 +99.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 ProteinProtein +11.9%
Contains more CarbsCarbs +118%
Contains more FatsFats +598%
Contains more OtherOther +29.7%
~equal in Water ~6.96g

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -83.5%
Contains more Mono. FatMonounsaturated Fat +446.6%
Contains more Poly. FatPolyunsaturated 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 seeds
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 seeds Opinion
Calories 378kcal 534kcal Flax seeds
Protein 20.47g 18.29g Chickpea raw
Fats 6.04g 42.16g Flax seeds
Vitamin C 4mg 0.6mg Chickpea raw
Net carbs 50.75g 1.58g Chickpea raw
Carbs 62.95g 28.88g Chickpea raw
Magnesium 79mg 392mg Flax seeds
Calcium 57mg 255mg Flax seeds
Potassium 718mg 813mg Flax seeds
Iron 4.31mg 5.73mg Flax seeds
Sugar 10.7g 1.55g Flax seeds
Fiber 12.2g 27.3g Flax seeds
Copper 0.656mg 1.22mg Flax seeds
Zinc 2.76mg 4.34mg Flax seeds
Phosphorus 252mg 642mg Flax seeds
Sodium 24mg 30mg Chickpea raw
Vitamin A 67IU 0IU Chickpea raw
Vitamin A RAE 3µg 0µg Chickpea raw
Vitamin E 0.82mg 0.31mg Chickpea raw
Manganese 21.306mg 2.482mg Chickpea raw
Selenium 0µg 25.4µg Flax seeds
Vitamin B1 0.477mg 1.644mg Flax seeds
Vitamin B2 0.212mg 0.161mg Chickpea raw
Vitamin B3 1.541mg 3.08mg Flax seeds
Vitamin B5 1.588mg 0.985mg Chickpea raw
Vitamin B6 0.535mg 0.473mg Chickpea raw
Vitamin K 9µg 4.3µg Chickpea raw
Folate 557µg 87µg Chickpea raw
Choline 99.3mg 78.7mg Chickpea raw
Saturated Fat 0.603g 3.663g Chickpea raw
Monounsaturated Fat 1.377g 7.527g Flax seeds
Polyunsaturated fat 2.731g 28.73g Flax seeds
Tryptophan 0.2mg 0.297mg Flax seeds
Threonine 0.766mg 0.766mg
Isoleucine 0.882mg 0.896mg Flax seeds
Leucine 1.465mg 1.235mg Chickpea raw
Lysine 1.377mg 0.862mg Chickpea raw
Methionine 0.27mg 0.37mg Flax seeds
Phenylalanine 1.103mg 0.957mg Chickpea raw
Valine 0.865mg 1.072mg Flax seeds
Histidine 0.566mg 0.472mg Chickpea raw
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
73%
Chickpea raw
62%
Flax seeds
Minerals Daily Need Coverage Score
348%
Chickpea raw
191%
Flax seeds

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds 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 seeds - 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.