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  6. Chickpea raw vs. Soy sauce

Chickpea raw vs. Soy sauce — In-Depth Nutrition Comparison

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How are chickpea raw and soy sauce different?

  • Chickpea raw has more manganese, folate, copper, fiber, vitamin B1, iron, vitamin B6, vitamin B5, and zinc than soy sauce.
  • Daily need coverage for manganese for chickpea raw is 882% higher.
  • Chickpea raw contains 40 times more folate than soy sauce. While chickpea raw contains 557µg of folate, soy sauce contains only 14µg.
  • Chickpea raw has less sodium.
  • Soy sauce has a lower glycemic index (15) than chickpea raw (36).

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.

Infographic

Chickpea raw vs Soy sauce infographic
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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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +65.1%
Contains more IronIron +197.2%
Contains more CopperCopper +1425.6%
Contains more ZincZinc +217.2%
Contains more PhosphorusPhosphorus +51.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1992.9%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~74mg

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% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1345.5%
Contains more Vitamin B2Vitamin B2 +28.5%
Contains more Vitamin B5Vitamin B5 +434.7%
Contains more Vitamin B6Vitamin B6 +261.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3878.6%
Contains more CholineCholine +442.6%
Contains more Vitamin B3Vitamin B3 +42.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Soy sauce DV% diff.
Manganese 21.306mg 1.018mg 882%
Sodium 24mg 5493mg 238%
Folate 557µg 14µg 136%
Copper 0.656mg 0.043mg 68%
Fiber 12.2g 0.8g 46%
Vitamin B1 0.477mg 0.033mg 37%
Iron 4.31mg 1.45mg 36%
Vitamin B6 0.535mg 0.148mg 30%
Vitamin B5 1.588mg 0.297mg 26%
Protein 20.47g 8.14g 25%
Carbs 62.95g 4.93g 19%
Zinc 2.76mg 0.87mg 17%
Polyunsaturated fat 2.731g 0.263g 16%
Calories 378kcal 53kcal 16%
Choline 99.3mg 18.3mg 15%
Phosphorus 252mg 166mg 12%
Fats 6.04g 0.57g 8%
Potassium 718mg 435mg 8%
Vitamin K 9µg 0µg 8%
Vitamin E 0.82mg 0mg 5%
Vitamin B2 0.212mg 0.165mg 4%
Vitamin B3 1.541mg 2.196mg 4%
Vitamin C 4mg 0mg 4%
Monounsaturated fat 1.377g 0.088g 3%
Saturated fat 0.603g 0.073g 2%
Calcium 57mg 33mg 2%
Selenium 0µg 0.5µg 1%
Magnesium 79mg 74mg 1%
Net carbs 50.75g 4.13g N/A
Sugar 10.7g 0.4g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.096mg 0%
Threonine 0.766mg 0.271mg 0%
Isoleucine 0.882mg 0.318mg 0%
Leucine 1.465mg 0.537mg 0%
Lysine 1.377mg 0.381mg 0%
Methionine 0.27mg 0.097mg 0%
Phenylalanine 1.103mg 0.353mg 0%
Valine 0.865mg 0.332mg 0%
Histidine 0.566mg 0.174mg 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +151.5%
Contains more FatsFats +959.6%
Contains more CarbsCarbs +1176.9%
Contains more WaterWater +826.4%
Contains more OtherOther +431.8%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +1464.8%
Contains more Poly. FatPolyunsaturated fat +938.4%
Contains less Sat. FatSaturated fat -87.9%

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.