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

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Summary of differences between chickpea raw and tomato sauce

  • Tomato sauce has less manganese, folate, copper, fiber, iron, vitamin B1, vitamin B6, phosphorus, vitamin B5, and zinc than chickpea raw.
  • Chickpea raw covers your daily need for manganese, 921% more than tomato sauce.
  • Chickpea raw has 62 times more folate than tomato sauce. While chickpea raw has 557µg of folate, tomato sauce has only 9µg.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Tomato sauce, canned, no salt added.

Infographic

Chickpea raw vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +426.7%
Contains more CalciumCalcium +307.1%
Contains more PotassiumPotassium +141.8%
Contains more IronIron +349%
Contains more CopperCopper +470.4%
Contains more ZincZinc +1154.5%
Contains more PhosphorusPhosphorus +833.3%
Contains more ManganeseManganese +18754.9%
Contains less SodiumSodium -54.2%
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +1887.5%
Contains more Vitamin B2Vitamin B2 +226.2%
Contains more Vitamin B3Vitamin B3 +55.5%
Contains more Vitamin B5Vitamin B5 +413.9%
Contains more Vitamin B6Vitamin B6 +445.9%
Contains more Vitamin KVitamin K +221.4%
Contains more FolateFolate +6088.9%
Contains more CholineCholine +903%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin EVitamin E +75.6%
~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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +1605.8%
Contains more FatsFats +1913.3%
Contains more CarbsCarbs +1085.5%
Contains more OtherOther +49.7%
Contains more WaterWater +1088.5%

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% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +3029.5%
Contains more Poly. FatPolyunsaturated fat +2157%
Contains less Sat. FatSaturated fat -93.2%

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 sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Tomato sauce DV% diff.
Manganese 21.306mg 0.113mg 921%
Folate 557µg 9µg 137%
Copper 0.656mg 0.115mg 60%
Fiber 12.2g 1.5g 43%
Iron 4.31mg 0.96mg 42%
Protein 20.47g 1.2g 39%
Vitamin B1 0.477mg 0.024mg 38%
Vitamin B6 0.535mg 0.098mg 34%
Phosphorus 252mg 27mg 32%
Vitamin B5 1.588mg 0.309mg 26%
Zinc 2.76mg 0.22mg 23%
Carbs 62.95g 5.31g 19%
Calories 378kcal 24kcal 18%
Polyunsaturated fat 2.731g 0.121g 17%
Choline 99.3mg 9.9mg 16%
Magnesium 79mg 15mg 15%
Potassium 718mg 297mg 12%
Vitamin B2 0.212mg 0.065mg 11%
Fats 6.04g 0.3g 9%
Vitamin K 9µg 2.8µg 5%
Vitamin E 0.82mg 1.44mg 4%
Calcium 57mg 14mg 4%
Monounsaturated fat 1.377g 0.044g 3%
Saturated fat 0.603g 0.041g 3%
Vitamin B3 1.541mg 0.991mg 3%
Vitamin C 4mg 7mg 3%
Fructose 1.67g 2%
Vitamin A 3µg 22µg 2%
Selenium 0µg 0.6µg 1%
Sodium 24mg 11mg 1%
Net carbs 50.75g 3.81g N/A
Sugar 10.7g 3.56g N/A
Tryptophan 0.2mg 0.009mg 0%
Threonine 0.766mg 0.037mg 0%
Isoleucine 0.882mg 0.025mg 0%
Leucine 1.465mg 0.034mg 0%
Lysine 1.377mg 0.037mg 0%
Methionine 0.27mg 0.008mg 0%
Phenylalanine 1.103mg 0.036mg 0%
Valine 0.865mg 0.025mg 0%
Histidine 0.566mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
348%
Chickpea raw
15%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 7.14g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 0.562g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 5)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $1)
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.