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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.

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.
Chickpea raw
Chickpea raw
8
:
2
White Bread
White Bread
Contains more Iron +19.4%
Contains more Magnesium +243.5%
Contains more Phosphorus +157.1%
Contains more Potassium +469.8%
Contains less Sodium -95.1%
Contains more Zinc +273%
Contains more Copper +549.5%
Contains more Manganese +3875%
Contains more Calcium +152.6%
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%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Iron +19.4%
Contains more Magnesium +243.5%
Contains more Phosphorus +157.1%
Contains more Potassium +469.8%
Contains less Sodium -95.1%
Contains more Zinc +273%
Contains more Copper +549.5%
Contains more Manganese +3875%
Contains more Calcium +152.6%
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
7
:
3
White Bread
White Bread
Contains more Vitamin A +6600%
Contains more Vitamin E +272.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +196.3%
Contains more Vitamin B6 +514.9%
Contains more Folate +401.8%
Contains more Vitamin K +4400%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B3 +210.2%
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%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +6600%
Contains more Vitamin E +272.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +196.3%
Contains more Vitamin B6 +514.9%
Contains more Folate +401.8%
Contains more Vitamin K +4400%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B3 +210.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
4
:
1
White Bread
White Bread
Contains more Protein +131.3%
Contains more Fats +81.4%
Contains more Carbs +27.4%
Contains more Other +44.4%
Contains more Water +374.2%
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
White Bread
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 Protein +131.3%
Contains more Fats +81.4%
Contains more Carbs +27.4%
Contains more Other +44.4%
Contains more Water +374.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
3
:
0
White Bread
White Bread
Contains less Saturated Fat -13.6%
Contains more Monounsaturated Fat +129.9%
Contains more Polyunsaturated fat +70.5%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -13.6%
Contains more Monounsaturated Fat +129.9%
Contains more Polyunsaturated 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 Opinion
Net carbs 50.75g 46.72g Chickpea raw
Protein 20.47g 8.85g Chickpea raw
Fats 6.04g 3.33g Chickpea raw
Carbs 62.95g 49.42g Chickpea raw
Calories 378kcal 266kcal Chickpea raw
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 10.7g 5.67g White Bread
Fiber 12.2g 2.7g Chickpea raw
Calcium 57mg 144mg White Bread
Iron 4.31mg 3.61mg Chickpea raw
Magnesium 79mg 23mg Chickpea raw
Phosphorus 252mg 98mg Chickpea raw
Potassium 718mg 126mg Chickpea raw
Sodium 24mg 490mg Chickpea raw
Zinc 2.76mg 0.74mg Chickpea raw
Copper 0.656mg 0.101mg Chickpea raw
Manganese 21.306mg 0.536mg Chickpea raw
Selenium 0µg 22µg White Bread
Vitamin A 67IU 1IU Chickpea raw
Vitamin A RAE 3µg 0µg Chickpea raw
Vitamin E 0.82mg 0.22mg Chickpea raw
Vitamin C 4mg 0mg Chickpea raw
Vitamin B1 0.477mg 0.533mg White Bread
Vitamin B2 0.212mg 0.243mg White Bread
Vitamin B3 1.541mg 4.78mg White Bread
Vitamin B5 1.588mg 0.536mg Chickpea raw
Vitamin B6 0.535mg 0.087mg Chickpea raw
Folate 557µg 111µg Chickpea raw
Vitamin K 9µg 0.2µg Chickpea raw
Tryptophan 0.2mg Chickpea raw
Threonine 0.766mg Chickpea raw
Isoleucine 0.882mg Chickpea raw
Leucine 1.465mg Chickpea raw
Lysine 1.377mg Chickpea raw
Methionine 0.27mg Chickpea raw
Phenylalanine 1.103mg Chickpea raw
Valine 0.865mg Chickpea raw
Histidine 0.566mg Chickpea raw
Trans Fat 0g 0.027g Chickpea raw
Saturated Fat 0.603g 0.698g Chickpea raw
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 1.377g 0.599g Chickpea raw
Polyunsaturated fat 2.731g 1.602g Chickpea raw
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw White Bread
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
35%
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.