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  6. Chickpea raw vs. Waffle

Chickpea raw vs. Waffle — In-Depth Nutrition Comparison

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Summary of differences between Chickpea raw and Waffle

  • Chickpea raw has more Manganese, Folate, Copper, Vitamin B6, Iron, and Vitamin B5, however, Waffle is higher in Selenium, and Calcium.
  • Chickpea raw covers your daily need of Manganese 915% more than Waffle.
  • Chickpea raw has 12 times more Folate than Waffle. While Chickpea raw has 557µg of Folate, Waffle has only 46µg.
  • Chickpea raw has less Sodium.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Waffles, plain, prepared from recipe.

Infographic

Chickpea raw vs Waffle 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.
Chickpea raw
Chickpea raw
8
:
2
Waffle
Waffle
Contains more Iron +86.6%
Contains more Magnesium +315.8%
Contains more Phosphorus +32.6%
Contains more Potassium +351.6%
Contains less Sodium -95.3%
Contains more Zinc +305.9%
Contains more Copper +958.1%
Contains more Manganese +7940%
Contains more Calcium +347.4%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +86.6%
Contains more Magnesium +315.8%
Contains more Phosphorus +32.6%
Contains more Potassium +351.6%
Contains less Sodium -95.3%
Contains more Zinc +305.9%
Contains more Copper +958.1%
Contains more Manganese +7940%
Contains more Calcium +347.4%
Contains more Selenium +∞%

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.
Chickpea raw
Chickpea raw
8
:
4
Waffle
Waffle
Contains more Vitamin C +900%
Contains more Vitamin B1 +81.4%
Contains more Vitamin B5 +227.4%
Contains more Vitamin B6 +855.4%
Contains more Folate +1110.9%
Contains more Vitamin A +240.3%
Contains more Vitamin B2 +63.7%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B12 +∞%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin C +900%
Contains more Vitamin B1 +81.4%
Contains more Vitamin B5 +227.4%
Contains more Vitamin B6 +855.4%
Contains more Folate +1110.9%
Contains more Vitamin A +240.3%
Contains more Vitamin B2 +63.7%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
3
Waffle
Waffle
Contains more Protein +159.1%
Contains more Carbs +91.3%
Contains more Fats +133.4%
Contains more Water +446.9%
Equal in Other - 3.1
Chickpea raw
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
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Protein +159.1%
Contains more Carbs +91.3%
Contains more Fats +133.4%
Contains more Water +446.9%
Equal in Other - 3.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
1
:
2
Waffle
Waffle
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +155.7%
Contains more Polyunsaturated fat +148.4%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +155.7%
Contains more Polyunsaturated fat +148.4%

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 Waffle
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chickpea raw Waffle Opinion
Net carbs 50.75g 32.9g Chickpea raw
Protein 20.47g 7.9g Chickpea raw
Fats 6.04g 14.1g Waffle
Carbs 62.95g 32.9g Chickpea raw
Calories 378kcal 291kcal Chickpea raw
Sugar 10.7g Waffle
Fiber 12.2g Chickpea raw
Calcium 57mg 255mg Waffle
Iron 4.31mg 2.31mg Chickpea raw
Magnesium 79mg 19mg Chickpea raw
Phosphorus 252mg 190mg Chickpea raw
Potassium 718mg 159mg Chickpea raw
Sodium 24mg 511mg Chickpea raw
Zinc 2.76mg 0.68mg Chickpea raw
Copper 0.656mg 0.062mg Chickpea raw
Manganese 21.306mg 0.265mg Chickpea raw
Selenium 0µg 46.2µg Waffle
Vitamin A 67IU 228IU Waffle
Vitamin A RAE 3µg 65µg Waffle
Vitamin E 0.82mg Chickpea raw
Vitamin C 4mg 0.4mg Chickpea raw
Vitamin B1 0.477mg 0.263mg Chickpea raw
Vitamin B2 0.212mg 0.347mg Waffle
Vitamin B3 1.541mg 2.073mg Waffle
Vitamin B5 1.588mg 0.485mg Chickpea raw
Vitamin B6 0.535mg 0.056mg Chickpea raw
Folate 557µg 46µg Chickpea raw
Vitamin B12 0µg 0.25µg Waffle
Vitamin K 9µg Chickpea raw
Tryptophan 0.2mg 0.099mg Chickpea raw
Threonine 0.766mg 0.289mg Chickpea raw
Isoleucine 0.882mg 0.362mg Chickpea raw
Leucine 1.465mg 0.63mg Chickpea raw
Lysine 1.377mg 0.384mg Chickpea raw
Methionine 0.27mg 0.179mg Chickpea raw
Phenylalanine 1.103mg 0.395mg Chickpea raw
Valine 0.865mg 0.409mg Chickpea raw
Histidine 0.566mg 0.187mg Chickpea raw
Cholesterol 0mg 69mg Chickpea raw
Saturated Fat 0.603g 2.866g Chickpea raw
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 1.377g 3.521g Waffle
Polyunsaturated fat 2.731g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Waffle
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
74%
Chickpea raw
26%
Waffle
Minerals Daily Need Coverage Score
348%
Chickpea raw
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 10.7g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 487mg)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 2.263g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 40)
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

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.