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  6. Chickpea raw vs. Yam

Chickpea raw vs. Yam — In-Depth Nutrition Comparison

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What are the differences between chickpea raw and yam?

  • Chickpea raw is richer than yam in manganese, folate, copper, iron, fiber, vitamin B1, phosphorus, vitamin B5, zinc, and vitamin B6.
  • Chickpea raw's daily need coverage for manganese is 909% more.
  • Chickpea raw has 24 times more folate than yam. While chickpea raw has 557µg of folate, yam has only 23µg.
  • The glycemic index of chickpea raw is lower.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Yam, raw types in this article.

Infographic

Chickpea raw vs Yam 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%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +276.2%
Contains more CalciumCalcium +235.3%
Contains more IronIron +698.1%
Contains more CopperCopper +268.5%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +358.2%
Contains more ManganeseManganese +5266.8%
Contains more PotassiumPotassium +13.6%
Contains less SodiumSodium -62.5%
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%
Yam
Yam
2
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +134.3%
Contains more Vitamin B1Vitamin B1 +325.9%
Contains more Vitamin B2Vitamin B2 +562.5%
Contains more Vitamin B3Vitamin B3 +179.2%
Contains more Vitamin B5Vitamin B5 +405.7%
Contains more Vitamin B6Vitamin B6 +82.6%
Contains more Vitamin KVitamin K +291.3%
Contains more FolateFolate +2321.7%
Contains more CholineCholine +501.8%
Contains more Vitamin CVitamin C +327.5%
Contains more Vitamin AVitamin A +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Yam DV% diff.
Manganese 21.306mg 0.397mg 909%
Folate 557µg 23µg 134%
Copper 0.656mg 0.178mg 53%
Iron 4.31mg 0.54mg 47%
Protein 20.47g 1.53g 38%
Fiber 12.2g 4.1g 32%
Vitamin B1 0.477mg 0.112mg 30%
Phosphorus 252mg 55mg 28%
Vitamin B5 1.588mg 0.314mg 25%
Zinc 2.76mg 0.24mg 23%
Vitamin B6 0.535mg 0.293mg 19%
Polyunsaturated fat 2.731g 0.076g 18%
Vitamin C 4mg 17.1mg 15%
Choline 99.3mg 16.5mg 15%
Magnesium 79mg 21mg 14%
Vitamin B2 0.212mg 0.032mg 14%
Calories 378kcal 118kcal 13%
Carbs 62.95g 27.88g 12%
Fats 6.04g 0.17g 9%
Vitamin B3 1.541mg 0.552mg 6%
Vitamin K 9µg 2.3µg 6%
Calcium 57mg 17mg 4%
Vitamin E 0.82mg 0.35mg 3%
Monounsaturated fat 1.377g 0.006g 3%
Saturated fat 0.603g 0.037g 3%
Potassium 718mg 816mg 3%
Sodium 24mg 9mg 1%
Selenium 0µg 0.7µg 1%
Net carbs 50.75g 23.78g N/A
Sugar 10.7g 0.5g N/A
Vitamin A 3µg 7µg 0%
Tryptophan 0.2mg 0.012mg 0%
Threonine 0.766mg 0.054mg 0%
Isoleucine 0.882mg 0.052mg 0%
Leucine 1.465mg 0.096mg 0%
Lysine 1.377mg 0.059mg 0%
Methionine 0.27mg 0.021mg 0%
Phenylalanine 1.103mg 0.071mg 0%
Valine 0.865mg 0.062mg 0%
Histidine 0.566mg 0.034mg 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1237.9%
Contains more FatsFats +3452.9%
Contains more CarbsCarbs +125.8%
Contains more OtherOther +248.8%
Contains more WaterWater +806.3%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +22850%
Contains more Poly. FatPolyunsaturated fat +3493.4%
Contains less Sat. FatSaturated fat -93.9%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.