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  6. Chickpeas vs. Chicken breast

Chickpeas vs. Chicken breast — In-Depth Nutrition Comparison

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Significant differences between chickpeas and chicken breast

  • Chickpeas have more manganese, folate, copper, fiber, and iron; however, chicken breast is richer in vitamin B3, selenium, vitamin B6, and vitamin B12.
  • Chicken breast covers your daily vitamin B3 needs 89% more than chickpeas.
  • Chickpeas have a higher glycemic index. The glycemic index of chickpeas is 36, while the glycemic index of chicken breast is 0.

Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Chickpeas vs Chicken breast 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 22% 4.8% 24% 43% 18% 29% 105% 10% 2.7% 143%
Contains more MagnesiumMagnesium +54.8%
Contains more CalciumCalcium +206.3%
Contains more IronIron +153.5%
Contains more CopperCopper +551.9%
Contains more ZincZinc +41.7%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +4804.8%
Contains more PhosphorusPhosphorus +46.4%
Contains more SeleniumSelenium +608.1%
~equal in Potassium ~276mg

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%
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% 2.3% 8.4% 1.5% 20% 29% 277% 62% 148% 46% 6% 3% 52%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +46.8%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +4200%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +98.4%
Contains more Vitamin B3Vitamin B3 +2710.3%
Contains more Vitamin B5Vitamin B5 +263.6%
Contains more Vitamin B6Vitamin B6 +360.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +124.1%

All nutrients comparison - raw data values

Nutrient Chickpeas Chicken breast DV% diff.
Vitamin B3 0.526mg 14.782mg 89%
Protein 8.86g 33.44g 49%
Manganese 1.03mg 0.021mg 44%
Folate 172µg 4µg 42%
Selenium 3.7µg 26.2µg 41%
Vitamin B6 0.139mg 0.64mg 39%
Copper 0.352mg 0.054mg 33%
Fiber 7.6g 0g 30%
Cholesterol 0mg 91mg 30%
Iron 2.89mg 1.14mg 22%
Vitamin B5 0.286mg 1.04mg 15%
Vitamin B12 0µg 0.37µg 15%
Phosphorus 168mg 246mg 11%
Choline 42.8mg 95.9mg 10%
Carbs 27.42g 0.51g 9%
Saturated fat 0.269g 1.29g 5%
Vitamin B2 0.063mg 0.125mg 5%
Magnesium 48mg 31mg 4%
Zinc 1.53mg 1.08mg 4%
Fats 2.59g 4.71g 3%
Sodium 7mg 79mg 3%
Monounsaturated fat 0.583g 1.72g 3%
Calcium 49mg 16mg 3%
Vitamin B1 0.116mg 0.079mg 3%
Polyunsaturated fat 1.156g 1.07g 1%
Vitamin K 4µg 2.4µg 1%
Calories 164kcal 187kcal 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 1µg 7µg 1%
Vitamin D 0IU 5IU 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 19.82g 0.51g N/A
Potassium 291mg 276mg 0%
Sugar 4.8g 0g N/A
Vitamin E 0.35mg 0.42mg 0%
Tryptophan 0.085mg 0.39mg 0%
Threonine 0.329mg 1.412mg 0%
Isoleucine 0.38mg 1.765mg 0%
Leucine 0.631mg 2.509mg 0%
Lysine 0.593mg 2.836mg 0%
Methionine 0.116mg 0.925mg 0%
Phenylalanine 0.475mg 1.328mg 0%
Valine 0.372mg 1.659mg 0%
Histidine 0.244mg 1.037mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.02g 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
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more CarbsCarbs +5276.5%
Contains more ProteinProtein +277.4%
Contains more FatsFats +81.9%
Contains more OtherOther +22.8%
~equal in Water ~60.21g

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
32% 42% 26%
Saturated fat: Sat. Fat 1.29 g
Monounsaturated fat: Mono. Fat 1.72 g
Polyunsaturated fat: Poly. Fat 1.07 g
Contains less Sat. FatSaturated fat -79.1%
Contains more Mono. FatMonounsaturated fat +195%
~equal in Polyunsaturated fat ~1.07g

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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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.