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  6. Chickpeas vs. Beef

Chickpeas vs. Beef — In-Depth Nutrition Comparison

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The main differences between chickpeas and beef

  • Chickpeas are richer in manganese, folate, fiber, and copper, yet beef is richer in vitamin B12, vitamin B6, selenium, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B12 for beef is 175% higher.
  • Beef has a lower glycemic index than chickpeas.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Chickpeas vs Beef 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Beef
Beef
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +242.9%
Contains more CalciumCalcium +276.9%
Contains more CopperCopper +262.9%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +11344.4%
Contains more PotassiumPotassium +21%
Contains more ZincZinc +141.8%
Contains more PhosphorusPhosphorus +54.2%
Contains more SeleniumSelenium +586.5%
~equal in Iron ~3.04mg

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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Beef
Beef
8
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +56.8%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +2357.1%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +534.9%
Contains more Vitamin B3Vitamin B3 +995.1%
Contains more Vitamin B5Vitamin B5 +68.2%
Contains more Vitamin B6Vitamin B6 +381.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +76.6%

All nutrients comparison - raw data values

Nutrient Chickpeas Beef DV% diff.
Vitamin B12 0µg 4.21µg 175%
Manganese 1.03mg 0.009mg 44%
Folate 172µg 7µg 41%
Vitamin B6 0.139mg 0.669mg 41%
Selenium 3.7µg 25.4µg 39%
Protein 8.86g 27.55g 37%
Vitamin B3 0.526mg 5.76mg 33%
Fiber 7.6g 0g 30%
Cholesterol 0mg 85mg 28%
Copper 0.352mg 0.097mg 28%
Vitamin B2 0.063mg 0.4mg 26%
Zinc 1.53mg 3.7mg 20%
Phosphorus 168mg 259mg 13%
Saturated fat 0.269g 2.595g 11%
Carbs 27.42g 0g 9%
Magnesium 48mg 14mg 8%
Fats 2.59g 6.54g 6%
Choline 42.8mg 75.6mg 6%
Monounsaturated fat 0.583g 2.734g 5%
Vitamin B1 0.116mg 0.074mg 4%
Vitamin B5 0.286mg 0.481mg 4%
Polyunsaturated fat 1.156g 0.532g 4%
Calcium 49mg 13mg 4%
Sodium 7mg 54mg 2%
Iron 2.89mg 3.04mg 2%
Potassium 291mg 352mg 2%
Vitamin K 4µg 1.6µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.35mg 0.25mg 1%
Vitamin C 1.3mg 0mg 1%
Calories 164kcal 169kcal 0%
Net carbs 19.82g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 4.8g 0g N/A
Vitamin A 1µg 2µg 0%
Trans fat 0g 0.375g N/A
Tryptophan 0.085mg 0.359mg 0%
Threonine 0.329mg 1.534mg 0%
Isoleucine 0.38mg 1.52mg 0%
Leucine 0.631mg 2.833mg 0%
Lysine 0.593mg 3.178mg 0%
Methionine 0.116mg 0.871mg 0%
Phenylalanine 0.475mg 1.299mg 0%
Valine 0.372mg 1.603mg 0%
Histidine 0.244mg 1.244mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Beef
Beef
3
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +360%
Contains more ProteinProtein +210.9%
Contains more FatsFats +152.5%
~equal in Water ~65.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Poly. FatPolyunsaturated fat +117.3%
Contains more Mono. FatMonounsaturated fat +369%

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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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.