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Chickpea raw vs. Maple syrup — In-Depth Nutrition Comparison

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How are chickpea raw and maple syrup different?

  • Chickpea raw is higher in manganese, folate, copper, iron, fiber, vitamin B6, phosphorus, vitamin B1, and vitamin B5; however, maple syrup is richer in vitamin B2.
  • Daily need coverage for manganese for chickpea raw is 800% higher.
  • Chickpea raw has a lower glycemic index (36) than maple syrup (54).

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Syrups, maple are the varieties used in this article.

Infographic

Chickpea raw vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +276.2%
Contains more PotassiumPotassium +238.7%
Contains more IronIron +3818.2%
Contains more CopperCopper +3544.4%
Contains more ZincZinc +87.8%
Contains more PhosphorusPhosphorus +12500%
Contains more ManganeseManganese +632.7%
Contains more CalciumCalcium +78.9%
Contains less SodiumSodium -50%
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%
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% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +622.7%
Contains more Vitamin B3Vitamin B3 +1802.5%
Contains more Vitamin B5Vitamin B5 +4311.1%
Contains more Vitamin B6Vitamin B6 +26650%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +6106.3%
Contains more Vitamin B2Vitamin B2 +499.1%
~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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +51075%
Contains more FatsFats +9966.7%
Contains more OtherOther +508.5%
Contains more WaterWater +321.7%
~equal in Carbs ~67.04g

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +12418.2%
Contains more Poly. FatPolyunsaturated fat +15964.7%
Contains less Sat. FatSaturated fat -98.8%

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 Maple syrup
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Maple syrup DV% diff.
Manganese 21.306mg 2.908mg 800%
Folate 557µg 0µg 139%
Vitamin B2 0.212mg 1.27mg 81%
Copper 0.656mg 0.018mg 71%
Iron 4.31mg 0.11mg 53%
Fiber 12.2g 0g 49%
Protein 20.47g 0.04g 41%
Vitamin B6 0.535mg 0.002mg 41%
Phosphorus 252mg 2mg 36%
Vitamin B1 0.477mg 0.066mg 34%
Vitamin B5 1.588mg 0.036mg 31%
Choline 99.3mg 1.6mg 18%
Polyunsaturated fat 2.731g 0.017g 18%
Potassium 718mg 212mg 15%
Magnesium 79mg 21mg 14%
Zinc 2.76mg 1.47mg 12%
Vitamin B3 1.541mg 0.081mg 9%
Fats 6.04g 0.06g 9%
Vitamin K 9µg 0µg 8%
Calories 378kcal 260kcal 6%
Vitamin E 0.82mg 0mg 5%
Calcium 57mg 102mg 5%
Vitamin C 4mg 0mg 4%
Monounsaturated fat 1.377g 0.011g 3%
Saturated fat 0.603g 0.007g 3%
Selenium 0µg 0.6µg 1%
Carbs 62.95g 67.04g 1%
Sodium 24mg 12mg 1%
Fructose 0.52g 1%
Net carbs 50.75g 67.04g N/A
Sugar 10.7g 60.46g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Maple syrup
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
72%
Chickpea raw
24%
Maple syrup
Minerals Daily Need Coverage Score
348%
Chickpea raw
50%
Maple syrup

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.596g)
Which food is lower in Sugar?
Chickpea raw
Chickpea raw is lower in Sugar (difference - 49.76g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $3)
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
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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.