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Chickpea raw vs. Welsh onion — In-Depth Nutrition Comparison

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How are chickpea raw and welsh onion different?

  • Chickpea raw is higher in manganese, folate, copper, fiber, iron, vitamin B6, vitamin B1, phosphorus, and vitamin B5; however, welsh onion is richer in vitamin K.
  • Daily need coverage for manganese for chickpea raw is 920% higher.
  • Chickpea raw contains 35 times more folate than welsh onion. While chickpea raw contains 557µg of folate, welsh onion contains only 16µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Onions, welsh, raw are the varieties used in this article.

Infographic

Chickpea raw vs Welsh onion infographic
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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% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +243.5%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +238.7%
Contains more IronIron +253.3%
Contains more CopperCopper +837.1%
Contains more ZincZinc +430.8%
Contains more PhosphorusPhosphorus +414.3%
Contains more ManganeseManganese +15451.8%
Contains less SodiumSodium -29.2%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60.8%
Contains more Vitamin B1Vitamin B1 +854%
Contains more Vitamin B2Vitamin B2 +135.6%
Contains more Vitamin B3Vitamin B3 +285.3%
Contains more Vitamin B5Vitamin B5 +839.6%
Contains more Vitamin B6Vitamin B6 +643.1%
Contains more FolateFolate +3381.3%
Contains more CholineCholine +1773.6%
Contains more Vitamin CVitamin C +575%
Contains more Vitamin KVitamin K +2048.9%
~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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +977.4%
Contains more FatsFats +1410%
Contains more CarbsCarbs +868.5%
Contains more OtherOther +308.6%
Contains more WaterWater +1078.4%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +2358.9%
Contains more Poly. FatPolyunsaturated fat +1650.6%
Contains less Sat. FatSaturated fat -88.9%

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 Welsh onion
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Welsh onion DV% diff.
Manganese 21.306mg 0.137mg 920%
Vitamin K 9µg 193.4µg 154%
Folate 557µg 16µg 135%
Copper 0.656mg 0.07mg 65%
Iron 4.31mg 1.22mg 39%
Fiber 12.2g 2.4g 39%
Protein 20.47g 1.9g 37%
Vitamin B1 0.477mg 0.05mg 36%
Vitamin B6 0.535mg 0.072mg 36%
Phosphorus 252mg 49mg 29%
Vitamin B5 1.588mg 0.169mg 28%
Vitamin C 4mg 27mg 26%
Zinc 2.76mg 0.52mg 20%
Carbs 62.95g 6.5g 19%
Polyunsaturated fat 2.731g 0.156g 17%
Choline 99.3mg 5.3mg 17%
Calories 378kcal 34kcal 17%
Potassium 718mg 212mg 15%
Magnesium 79mg 23mg 13%
Fats 6.04g 0.4g 9%
Vitamin B2 0.212mg 0.09mg 9%
Vitamin B3 1.541mg 0.4mg 7%
Calcium 57mg 18mg 4%
Monounsaturated fat 1.377g 0.056g 3%
Vitamin E 0.82mg 0.51mg 2%
Saturated fat 0.603g 0.067g 2%
Selenium 0µg 0.6µg 1%
Net carbs 50.75g 4.1g N/A
Sugar 10.7g 2.18g N/A
Sodium 24mg 17mg 0%
Vitamin A 3µg 0%
Tryptophan 0.2mg 0.021mg 0%
Threonine 0.766mg 0.074mg 0%
Isoleucine 0.882mg 0.081mg 0%
Leucine 1.465mg 0.113mg 0%
Lysine 1.377mg 0.095mg 0%
Methionine 0.27mg 0.021mg 0%
Phenylalanine 1.103mg 0.061mg 0%
Valine 0.865mg 0.084mg 0%
Histidine 0.566mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Welsh onion
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
51%
Welsh onion
Minerals Daily Need Coverage Score
348%
Chickpea raw
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 8.52g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 0.536g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 3)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.