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  6. Chickpeas vs. Black gram

Chickpeas vs. Black gram — In-Depth Nutrition Comparison

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Differences between chickpeas and black gram

  • Chickpeas have more manganese, copper, folate, iron, zinc, and vitamin B6, while black gram has more vitamin B3.
  • Chickpeas' daily need coverage for manganese is 27% higher.
  • Black gram contains 3 times less Copper than chickpeas. Chickpeas contain 0.352mg of Copper, while black gram contains 0.139mg.

The food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Chickpeas vs Black gram 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more PotassiumPotassium +26%
Contains more IronIron +65.1%
Contains more CopperCopper +153.2%
Contains more ZincZinc +84.3%
Contains more ManganeseManganese +150%
Contains more SeleniumSelenium +48%
Contains more MagnesiumMagnesium +31.3%
~equal in Calcium ~53mg
~equal in Phosphorus ~156mg
~equal in Sodium ~7mg

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% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
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 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin CVitamin C +30%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B6Vitamin B6 +139.7%
Contains more Vitamin KVitamin K +48.1%
Contains more FolateFolate +83%
Contains more CholineCholine +44.6%
Contains more Vitamin AVitamin A +14.8%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B3Vitamin B3 +185.2%
Contains more Vitamin B5Vitamin B5 +51.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more ProteinProtein +17.5%
Contains more FatsFats +370.9%
Contains more CarbsCarbs +49.5%
Contains more WaterWater +20.4%
Contains more OtherOther +15.2%

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
9% 7% 84%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated Fat +1910.3%
Contains more Poly. FatPolyunsaturated fat +222%
Contains less Sat. FatSaturated Fat -85.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Black gram
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Black gram Opinion
Calories 164kcal 105kcal Chickpeas
Protein 8.86g 7.54g Chickpeas
Fats 2.59g 0.55g Chickpeas
Vitamin C 1.3mg 1mg Chickpeas
Net carbs 19.82g 11.94g Chickpeas
Carbs 27.42g 18.34g Chickpeas
Magnesium 48mg 63mg Black gram
Calcium 49mg 53mg Black gram
Potassium 291mg 231mg Chickpeas
Iron 2.89mg 1.75mg Chickpeas
Sugar 4.8g 2.01g Black gram
Fiber 7.6g 6.4g Chickpeas
Copper 0.352mg 0.139mg Chickpeas
Zinc 1.53mg 0.83mg Chickpeas
Phosphorus 168mg 156mg Chickpeas
Sodium 7mg 7mg
Vitamin A 27IU 31IU Black gram
Vitamin A 1µg 2µg Black gram
Vitamin E 0.35mg 0.15mg Chickpeas
Manganese 1.03mg 0.412mg Chickpeas
Selenium 3.7µg 2.5µg Chickpeas
Vitamin B1 0.116mg 0.15mg Black gram
Vitamin B2 0.063mg 0.075mg Black gram
Vitamin B3 0.526mg 1.5mg Black gram
Vitamin B5 0.286mg 0.433mg Black gram
Vitamin B6 0.139mg 0.058mg Chickpeas
Vitamin K 4µg 2.7µg Chickpeas
Folate 172µg 94µg Chickpeas
Choline 42.8mg 29.6mg Chickpeas
Saturated Fat 0.269g 0.038g Black gram
Monounsaturated Fat 0.583g 0.029g Chickpeas
Polyunsaturated fat 1.156g 0.359g Chickpeas
Tryptophan 0.085mg 0.078mg Chickpeas
Threonine 0.329mg 0.262mg Chickpeas
Isoleucine 0.38mg 0.385mg Black gram
Leucine 0.631mg 0.625mg Chickpeas
Lysine 0.593mg 0.5mg Chickpeas
Methionine 0.116mg 0.11mg Chickpeas
Phenylalanine 0.475mg 0.44mg Chickpeas
Valine 0.372mg 0.423mg Black gram
Histidine 0.244mg 0.211mg Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
21%
Chickpeas
17%
Black gram
Minerals Daily Need Coverage Score
57%
Chickpeas
35%
Black gram

Comparison summary

Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 7)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.5)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.79g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.231g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.