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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 of Folate 138% more than Steak.
  • Chickpea raw has less Saturated Fat.

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.
Chickpea raw
Chickpea raw
8
:
2
Steak
Steak
Contains more Calcium +375%
Contains more Iron +79.6%
Contains more Magnesium +243.5%
Contains more Phosphorus +54.6%
Contains more Potassium +157.3%
Contains less Sodium -58.6%
Contains more Copper +671.8%
Contains more Zinc +129.7%
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%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +375%
Contains more Iron +79.6%
Contains more Magnesium +243.5%
Contains more Phosphorus +54.6%
Contains more Potassium +157.3%
Contains less Sodium -58.6%
Contains more Copper +671.8%
Contains more Zinc +129.7%
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
:
4
Steak
Steak
Contains more Vitamin A +168%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +544.6%
Contains more Folate +9183.3%
Contains more Vitamin K +462.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +42%
Contains more Vitamin B3 +234.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.5
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%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +168%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +544.6%
Contains more Folate +9183.3%
Contains more Vitamin K +462.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +42%
Contains more Vitamin B3 +234.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
3
Steak
Steak
Contains more Carbs +∞%
Contains more Other +429.6%
Contains more Protein +21.4%
Contains more Fats +214.9%
Contains more Water +623.8%
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
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Other +429.6%
Contains more Protein +21.4%
Contains more Fats +214.9%
Contains more Water +623.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
1
Steak
Steak
Contains less Saturated Fat -92.9%
Contains more Polyunsaturated fat +204.8%
Contains more Monounsaturated Fat +566%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -92.9%
Contains more Polyunsaturated fat +204.8%
Contains more Monounsaturated Fat +566%

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 Steak
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chickpea raw Steak Opinion
Net carbs 50.75g 0g Chickpea raw
Protein 20.47g 24.85g Steak
Fats 6.04g 19.02g Steak
Carbs 62.95g 0g Chickpea raw
Calories 378kcal 271kcal Chickpea raw
Sugar 10.7g 0g Steak
Fiber 12.2g 0g Chickpea raw
Calcium 57mg 12mg Chickpea raw
Iron 4.31mg 2.4mg Chickpea raw
Magnesium 79mg 23mg Chickpea raw
Phosphorus 252mg 163mg Chickpea raw
Potassium 718mg 279mg Chickpea raw
Sodium 24mg 58mg Chickpea raw
Zinc 2.76mg 6.34mg Steak
Copper 0.656mg 0.085mg Chickpea raw
Manganese 21.306mg Chickpea raw
Selenium 0µg 31.8µg Steak
Vitamin A 67IU 25IU Chickpea raw
Vitamin A RAE 3µg 7µg Steak
Vitamin E 0.82mg Chickpea raw
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin C 4mg 0mg Chickpea raw
Vitamin B1 0.477mg 0.074mg Chickpea raw
Vitamin B2 0.212mg 0.301mg Steak
Vitamin B3 1.541mg 5.149mg Steak
Vitamin B5 1.588mg Chickpea raw
Vitamin B6 0.535mg 0.5mg Chickpea raw
Folate 557µg 6µg Chickpea raw
Vitamin B12 0µg 2.2µg Steak
Vitamin K 9µg 1.6µg Chickpea raw
Tryptophan 0.2mg 0.278mg Steak
Threonine 0.766mg 1.171mg Steak
Isoleucine 0.882mg 1.157mg Steak
Leucine 1.465mg 2.142mg Steak
Lysine 1.377mg 2.38mg Steak
Methionine 0.27mg 0.672mg Steak
Phenylalanine 1.103mg 0.997mg Chickpea raw
Valine 0.865mg 1.242mg Steak
Histidine 0.566mg 0.931mg Steak
Cholesterol 0mg 78mg Chickpea raw
Saturated Fat 0.603g 8.443g Chickpea raw
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 1.377g 9.171g Steak
Polyunsaturated fat 2.731g 0.896g Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Steak
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
49%
Steak
Minerals Daily Need Coverage Score
348%
Chickpea raw
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 10.7g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 36)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 7.84g)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins

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.