Chickpea raw vs. Tart — In-Depth Nutrition Comparison
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A recap on differences between chickpea raw and tart
- Chickpea raw is higher in folate, copper, fiber, phosphorus, zinc, potassium, and choline, yet tart is higher in vitamin B2, selenium, and vitamin A.
- Chickpea raw covers your daily folate needs 114% more than tart.
- Chickpea raw contains 12 times more choline than tart. While chickpea raw contains 99.3mg of choline, tart contains only 8.4mg.
Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Breakfast tart, low fat.
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.
| Contains more MagnesiumMagnesium | +79.5% |
| Contains more CalciumCalcium | +29.5% |
| Contains more PotassiumPotassium | +987.9% |
| Contains more IronIron | +26% |
| Contains more CopperCopper | +798.6% |
| Contains more ZincZinc | +885.7% |
| Contains more PhosphorusPhosphorus | +171% |
| Contains less SodiumSodium | -93.4% |
| Contains more ManganeseManganese | +∞% |
| 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.
| Contains more Vitamin EVitamin E | +54.7% |
| Contains more Vitamin B1Vitamin B1 | +67.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +40.8% |
| Contains more Vitamin KVitamin K | +2150% |
| Contains more FolateFolate | +457% |
| Contains more CholineCholine | +1082.1% |
| Contains more Vitamin AVitamin A | +9400% |
| Contains more Vitamin B2Vitamin B2 | +159% |
| Contains more Vitamin B3Vitamin B3 | +146.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
Protein:
3.99 g
Fats:
5.99 g
Carbs:
76.8 g
Water:
12.04 g
Other:
1.18 g
| Contains more ProteinProtein | +413% |
| Contains more OtherOther | +142.4% |
| Contains more CarbsCarbs | +22% |
| Contains more WaterWater | +56.8% |
~equal in
Fats
~5.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
Saturated fat:
Sat. Fat
1.393 g
Monounsaturated fat:
Mono. Fat
3.338 g
Polyunsaturated fat:
Poly. Fat
0.878 g
| Contains less Sat. FatSaturated fat | -56.7% |
| Contains more Poly. FatPolyunsaturated fat | +211% |
| Contains more Mono. FatMonounsaturated fat | +142.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 21.306mg | 926% | |
| Folate | 557µg | 100µg | 114% |
| Copper | 0.656mg | 0.073mg | 65% |
| Fiber | 12.2g | 1.5g | 43% |
| Protein | 20.47g | 3.99g | 33% |
| Vitamin B5 | 1.588mg | 32% | |
| Vitamin A | 3µg | 285µg | 31% |
| Vitamin B2 | 0.212mg | 0.549mg | 26% |
| Zinc | 2.76mg | 0.28mg | 23% |
| Selenium | 0µg | 12.9µg | 23% |
| Phosphorus | 252mg | 93mg | 23% |
| Potassium | 718mg | 66mg | 19% |
| Choline | 99.3mg | 8.4mg | 17% |
| Vitamin B1 | 0.477mg | 0.285mg | 16% |
| Sodium | 24mg | 361mg | 15% |
| Vitamin B3 | 1.541mg | 3.8mg | 14% |
| Polyunsaturated fat | 2.731g | 0.878g | 12% |
| Vitamin B6 | 0.535mg | 0.38mg | 12% |
| Iron | 4.31mg | 3.42mg | 11% |
| Magnesium | 79mg | 44mg | 8% |
| Vitamin K | 9µg | 0.4µg | 7% |
| Carbs | 62.95g | 76.8g | 5% |
| Monounsaturated fat | 1.377g | 3.338g | 5% |
| Saturated fat | 0.603g | 1.393g | 4% |
| Vitamin E | 0.82mg | 0.53mg | 2% |
| Calcium | 57mg | 44mg | 1% |
| Calories | 378kcal | 372kcal | 0% |
| Fats | 6.04g | 5.99g | 0% |
| Vitamin C | 4mg | 3.8mg | 0% |
| Net carbs | 50.75g | 75.3g | N/A |
| Sugar | 10.7g | 4.87g | N/A |
| 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
43%
Minerals Daily Need Coverage Score
348%
37%
Comparison summary
Which food is lower in Sugar?
Tart is lower in Sugar (difference - 5.83g)
Which food is cheaper?
Tart is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea raw contains less Sodium (difference - 337mg)
Which food is lower in Saturated fat?
Chickpea raw is lower in Saturated fat (difference - 0.79g)
Which food is lower in glycemic index?
Chickpea raw is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)