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  6. Chickpea raw vs. White bread

Chickpea raw vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between chickpea raw and white bread

  • Chickpea raw is higher in manganese, folate, copper, fiber, vitamin B6, phosphorus, and vitamin B5, yet white bread is higher in selenium and vitamin B3.
  • Chickpea raw covers your daily manganese needs 903% more than white bread.
  • Chickpea raw contains 6 times more copper than white bread. While chickpea raw contains 0.656mg of copper, white bread contains only 0.101mg.
  • The amount of sodium in chickpea raw is lower.
  • The glycemic index of chickpea raw is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Chickpea raw vs White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +243.5%
Contains more PotassiumPotassium +469.8%
Contains more IronIron +19.4%
Contains more CopperCopper +549.5%
Contains more ZincZinc +273%
Contains more PhosphorusPhosphorus +157.1%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +3875%
Contains more CalciumCalcium +152.6%
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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin B5Vitamin B5 +196.3%
Contains more Vitamin B6Vitamin B6 +514.9%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +401.8%
Contains more CholineCholine +580.1%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +210.2%
~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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +131.3%
Contains more FatsFats +81.4%
Contains more CarbsCarbs +27.4%
Contains more OtherOther +44.4%
Contains more WaterWater +374.2%

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% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -13.6%
Contains more Mono. FatMonounsaturated fat +129.9%
Contains more Poly. FatPolyunsaturated fat +70.5%

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 White bread
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat 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 White bread DV% diff.
Manganese 21.306mg 0.536mg 903%
Folate 557µg 111µg 112%
Copper 0.656mg 0.101mg 62%
Selenium 0µg 22µg 40%
Fiber 12.2g 2.7g 38%
Vitamin B6 0.535mg 0.087mg 34%
Protein 20.47g 8.85g 23%
Phosphorus 252mg 98mg 22%
Vitamin B5 1.588mg 0.536mg 21%
Sodium 24mg 490mg 20%
Vitamin B3 1.541mg 4.78mg 20%
Zinc 2.76mg 0.74mg 18%
Potassium 718mg 126mg 17%
Choline 99.3mg 14.6mg 15%
Starch 37.17g 15%
Magnesium 79mg 23mg 13%
Calcium 57mg 144mg 9%
Iron 4.31mg 3.61mg 9%
Polyunsaturated fat 2.731g 1.602g 8%
Vitamin K 9µg 0.2µg 7%
Calories 378kcal 266kcal 6%
Vitamin B1 0.477mg 0.533mg 5%
Carbs 62.95g 49.42g 5%
Vitamin E 0.82mg 0.22mg 4%
Vitamin C 4mg 0mg 4%
Fats 6.04g 3.33g 4%
Fructose 2.43g 3%
Monounsaturated fat 1.377g 0.599g 2%
Vitamin B2 0.212mg 0.243mg 2%
Net carbs 50.75g 46.72g N/A
Sugar 10.7g 5.67g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.027g N/A
Saturated fat 0.603g 0.698g 0%
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw White bread
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
33%
White bread
Minerals Daily Need Coverage Score
348%
Chickpea raw
56%
White bread

Comparison summary

Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 5.03g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 466mg)
Which food is lower in Saturated fat?
Chickpea raw
Chickpea raw is lower in Saturated fat (difference - 0.095g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 37)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.