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  6. Chickpea raw vs. Steak

Chickpea raw vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between chickpea raw and steak

  • Chickpea raw has more folate, copper, fiber, vitamin B1, and iron; however, steak is higher in vitamin B12, selenium, and zinc.
  • Chickpea raw covers your daily need for folate, 138% more than steak.
  • Chickpea raw has less saturated fat.
  • The glycemic index of chickpea raw is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Chickpea raw vs Steak 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%
Steak
Steak
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +243.5%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +157.3%
Contains more IronIron +79.6%
Contains more CopperCopper +671.8%
Contains more PhosphorusPhosphorus +54.6%
Contains less SodiumSodium -58.6%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +129.7%
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%
Steak
Steak
5
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +544.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +462.5%
Contains more FolateFolate +9183.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B3Vitamin B3 +234.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.5mg

All nutrients comparison - raw data values

Nutrient Chickpea raw Steak DV% diff.
Manganese 21.306mg 926%
Folate 557µg 6µg 138%
Vitamin B12 0µg 2.2µg 92%
Copper 0.656mg 0.085mg 63%
Selenium 0µg 31.8µg 58%
Fiber 12.2g 0g 49%
Saturated fat 0.603g 8.443g 36%
Vitamin B1 0.477mg 0.074mg 34%
Zinc 2.76mg 6.34mg 33%
Vitamin B5 1.588mg 32%
Cholesterol 0mg 78mg 26%
Iron 4.31mg 2.4mg 24%
Vitamin B3 1.541mg 5.149mg 23%
Carbs 62.95g 0g 21%
Fats 6.04g 19.02g 20%
Monounsaturated fat 1.377g 9.171g 19%
Choline 99.3mg 18%
Magnesium 79mg 23mg 13%
Potassium 718mg 279mg 13%
Phosphorus 252mg 163mg 13%
Polyunsaturated fat 2.731g 0.896g 12%
Protein 20.47g 24.85g 9%
Vitamin B2 0.212mg 0.301mg 7%
Vitamin K 9µg 1.6µg 6%
Calories 378kcal 271kcal 5%
Calcium 57mg 12mg 5%
Vitamin E 0.82mg 5%
Vitamin C 4mg 0mg 4%
Vitamin B6 0.535mg 0.5mg 3%
Vitamin D 0µg 0.1µg 1%
Sodium 24mg 58mg 1%
Vitamin D 0IU 6IU 1%
Net carbs 50.75g 0g N/A
Sugar 10.7g 0g N/A
Vitamin A 3µg 7µg 0%
Tryptophan 0.2mg 0.278mg 0%
Threonine 0.766mg 1.171mg 0%
Isoleucine 0.882mg 1.157mg 0%
Leucine 1.465mg 2.142mg 0%
Lysine 1.377mg 2.38mg 0%
Methionine 0.27mg 0.672mg 0%
Phenylalanine 1.103mg 0.997mg 0%
Valine 0.865mg 1.242mg 0%
Histidine 0.566mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g 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
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +429.6%
Contains more ProteinProtein +21.4%
Contains more FatsFats +214.9%
Contains more WaterWater +623.8%

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
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Poly. FatPolyunsaturated fat +204.8%
Contains more Mono. FatMonounsaturated fat +566%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.