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  6. Chickpea raw vs. Tomato paste

Chickpea raw vs. Tomato paste — In-Depth Nutrition Comparison

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Important differences between chickpea raw and tomato paste

  • Chickpea raw has more manganese, folate, vitamin B1, fiber, copper, vitamin B5, vitamin B6, and phosphorus; however, tomato paste has more vitamin A and vitamin E.
  • Chickpea raw's daily need coverage for manganese is 913% more.
  • Chickpea raw has 46 times more folate than tomato paste. Chickpea raw has 557µg of folate, while tomato paste has 12µg.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Tomato products, canned, paste, without salt added.

Infographic

Chickpea raw vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +88.1%
Contains more CalciumCalcium +58.3%
Contains more IronIron +44.6%
Contains more CopperCopper +79.7%
Contains more ZincZinc +338.1%
Contains more PhosphorusPhosphorus +203.6%
Contains less SodiumSodium -59.3%
Contains more ManganeseManganese +6955%
Contains more PotassiumPotassium +41.2%
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +695%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B5Vitamin B5 +1018.3%
Contains more Vitamin B6Vitamin B6 +147.7%
Contains more FolateFolate +4541.7%
Contains more CholineCholine +157.9%
Contains more Vitamin CVitamin C +447.5%
Contains more Vitamin AVitamin A +2433.3%
Contains more Vitamin EVitamin E +424.4%
Contains more Vitamin B3Vitamin B3 +99.6%
Contains more Vitamin KVitamin K +26.7%
~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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +373.8%
Contains more FatsFats +1185.1%
Contains more CarbsCarbs +232.9%
Contains more WaterWater +857%
~equal in Other ~2.8g

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +1955.2%
Contains more Poly. FatPolyunsaturated fat +1606.9%
Contains less Sat. FatSaturated fat -83.4%

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 Tomato paste
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Tomato paste DV% diff.
Manganese 21.306mg 0.302mg 913%
Folate 557µg 12µg 136%
Vitamin B1 0.477mg 0.06mg 35%
Protein 20.47g 4.32g 32%
Fiber 12.2g 4.1g 32%
Copper 0.656mg 0.365mg 32%
Vitamin B5 1.588mg 0.142mg 29%
Vitamin B6 0.535mg 0.216mg 25%
Phosphorus 252mg 83mg 24%
Vitamin E 0.82mg 4.3mg 23%
Vitamin C 4mg 21.9mg 20%
Zinc 2.76mg 0.63mg 19%
Polyunsaturated fat 2.731g 0.16g 17%
Iron 4.31mg 2.98mg 17%
Calories 378kcal 82kcal 15%
Carbs 62.95g 18.91g 15%
Choline 99.3mg 38.5mg 11%
Vitamin B3 1.541mg 3.076mg 10%
Selenium 0µg 5.3µg 10%
Fats 6.04g 0.47g 9%
Potassium 718mg 1014mg 9%
Magnesium 79mg 42mg 9%
Vitamin A 3µg 76µg 8%
Fructose 5.85g 7%
Vitamin B2 0.212mg 0.153mg 5%
Monounsaturated fat 1.377g 0.067g 3%
Calcium 57mg 36mg 2%
Vitamin K 9µg 11.4µg 2%
Sodium 24mg 59mg 2%
Saturated fat 0.603g 0.1g 2%
Net carbs 50.75g 14.81g N/A
Sugar 10.7g 12.18g N/A
Starch 0.22g 0%
Tryptophan 0.2mg 0.031mg 0%
Threonine 0.766mg 0.133mg 0%
Isoleucine 0.882mg 0.089mg 0%
Leucine 1.465mg 0.124mg 0%
Lysine 1.377mg 0.134mg 0%
Methionine 0.27mg 0.027mg 0%
Phenylalanine 1.103mg 0.13mg 0%
Valine 0.865mg 0.088mg 0%
Histidine 0.566mg 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Tomato paste
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
31%
Tomato paste
Minerals Daily Need Coverage Score
348%
Chickpea raw
49%
Tomato paste

Comparison summary

Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.503g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $1)
Which food is lower in Sugar?
Chickpea raw
Chickpea raw is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.