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  6. Chickpea raw vs. Tart

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

Chickpea raw vs Tart 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%
Tart
Tart
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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.
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%
Tart
Tart
3
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% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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%
~equal in Vitamin C ~3.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Tart 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%

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
Tart
Tart
2
4% 6% 77% 12%
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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Tart
Tart
1
25% 60% 16%
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%

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.