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  6. Chickpea raw vs. Vegetable

Chickpea raw vs. Vegetable — In-Depth Nutrition Comparison

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Significant differences between chickpea raw and vegetable

  • Chickpea raw has more manganese, folate, copper, iron, vitamin B6, vitamin B1, fiber, vitamin B5, and phosphorus; however, vegetable is richer in vitamin A.
  • Chickpea raw covers your daily manganese needs 910% more than vegetable.
  • Vegetable has 29 times less folate than chickpea raw. Chickpea raw has 557µg of folate, while vegetable has 19µg.
  • Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of chickpea raw is 36.

Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Chickpea raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +128%
Contains more PotassiumPotassium +324.9%
Contains more IronIron +425.6%
Contains more CopperCopper +690.4%
Contains more ZincZinc +463.3%
Contains more PhosphorusPhosphorus +394.1%
Contains less SodiumSodium -31.4%
Contains more ManganeseManganese +5521.6%
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +115.8%
Contains more Vitamin B1Vitamin B1 +571.8%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +81.1%
Contains more Vitamin B5Vitamin B5 +951.7%
Contains more Vitamin B6Vitamin B6 +623%
Contains more FolateFolate +2831.6%
Contains more CholineCholine +312%
Contains more Vitamin AVitamin A +7033.3%
Contains more Vitamin KVitamin K +161.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Vegetable DV% diff.
Manganese 21.306mg 0.379mg 910%
Folate 557µg 19µg 135%
Copper 0.656mg 0.083mg 64%
Iron 4.31mg 0.82mg 44%
Vitamin B6 0.535mg 0.074mg 35%
Protein 20.47g 2.86g 35%
Vitamin B1 0.477mg 0.071mg 34%
Fiber 12.2g 4.4g 31%
Phosphorus 252mg 51mg 29%
Vitamin B5 1.588mg 0.151mg 29%
Vitamin A 3µg 214µg 23%
Zinc 2.76mg 0.49mg 21%
Polyunsaturated fat 2.731g 0.072g 18%
Carbs 62.95g 13.09g 17%
Calories 378kcal 65kcal 16%
Potassium 718mg 169mg 16%
Choline 99.3mg 24.1mg 14%
Magnesium 79mg 22mg 14%
Vitamin K 9µg 23.5µg 12%
Fats 6.04g 0.15g 9%
Vitamin B2 0.212mg 0.12mg 7%
Vitamin B3 1.541mg 0.851mg 4%
Vitamin E 0.82mg 0.38mg 3%
Calcium 57mg 25mg 3%
Saturated fat 0.603g 0.031g 3%
Monounsaturated fat 1.377g 0.01g 3%
Selenium 0µg 0.3µg 1%
Vitamin C 4mg 3.2mg 1%
Net carbs 50.75g 8.69g N/A
Sugar 10.7g 3.12g N/A
Sodium 24mg 35mg 0%
Tryptophan 0.2mg 0.029mg 0%
Threonine 0.766mg 0.115mg 0%
Isoleucine 0.882mg 0.139mg 0%
Leucine 1.465mg 0.19mg 0%
Lysine 1.377mg 0.17mg 0%
Methionine 0.27mg 0.034mg 0%
Phenylalanine 1.103mg 0.12mg 0%
Valine 0.865mg 0.149mg 0%
Histidine 0.566mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +615.7%
Contains more FatsFats +3926.7%
Contains more CarbsCarbs +380.9%
Contains more OtherOther +326.9%
Contains more WaterWater +983.7%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +13670%
Contains more Poly. FatPolyunsaturated fat +3693.1%
Contains less Sat. FatSaturated fat -94.9%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.