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  6. Chickpeas vs. Dried fruit

Chickpeas vs. Dried fruit — In-Depth Nutrition Comparison

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How are chickpeas and dried fruit different?

  • Chickpeas is higher in folate, manganese, phosphorus, zinc, vitamin B1, and choline; however, dried fruit is richer in vitamin E, potassium, vitamin A, and vitamin B3.
  • Daily need coverage for folate for chickpeas is 41% higher.
  • Chickpeas contains 17 times more Folate than dried fruit. While chickpeas contains 172µg of Folate, dried fruit contains only 10µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Chickpeas vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +50%
Contains more ZincZinc +292.3%
Contains more PhosphorusPhosphorus +136.6%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +338.3%
Contains more SeleniumSelenium +68.2%
Contains more CalciumCalcium +12.2%
Contains more PotassiumPotassium +299.3%
~equal in Iron ~2.66mg
~equal in Copper ~0.343mg

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% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +30%
Contains more Vitamin B1Vitamin B1 +673.3%
Contains more Vitamin KVitamin K +29%
Contains more FolateFolate +1620%
Contains more CholineCholine +207.9%
Contains more Vitamin AVitamin A +13248.1%
Contains more Vitamin EVitamin E +1137.1%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B3Vitamin B3 +392.2%
Contains more Vitamin B5Vitamin B5 +80.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.143mg
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +161.4%
Contains more FatsFats +407.8%
Contains more WaterWater +94.9%
Contains more CarbsCarbs +128.4%
Contains more OtherOther +179.3%

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +687.8%
Contains more Poly. FatPolyunsaturated fat +1462.2%
Contains less Sat. FatSaturated Fat -93.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Dried fruit Opinion
Calories 164kcal 241kcal Dried fruit
Protein 8.86g 3.39g Chickpeas
Fats 2.59g 0.51g Chickpeas
Vitamin C 1.3mg 1mg Chickpeas
Net carbs 19.82g 55.34g Dried fruit
Carbs 27.42g 62.64g Dried fruit
Magnesium 48mg 32mg Chickpeas
Calcium 49mg 55mg Dried fruit
Potassium 291mg 1162mg Dried fruit
Iron 2.89mg 2.66mg Chickpeas
Sugar 4.8g 53.44g Chickpeas
Fiber 7.6g 7.3g Chickpeas
Copper 0.352mg 0.343mg Chickpeas
Zinc 1.53mg 0.39mg Chickpeas
Starch 0.35g Dried fruit
Phosphorus 168mg 71mg Chickpeas
Sodium 7mg 10mg Chickpeas
Vitamin A 27IU 3604IU Dried fruit
Vitamin A 1µg 180µg Dried fruit
Vitamin E 0.35mg 4.33mg Dried fruit
Manganese 1.03mg 0.235mg Chickpeas
Selenium 3.7µg 2.2µg Chickpeas
Vitamin B1 0.116mg 0.015mg Chickpeas
Vitamin B2 0.063mg 0.074mg Dried fruit
Vitamin B3 0.526mg 2.589mg Dried fruit
Vitamin B5 0.286mg 0.516mg Dried fruit
Vitamin B6 0.139mg 0.143mg Dried fruit
Vitamin K 4µg 3.1µg Chickpeas
Folate 172µg 10µg Chickpeas
Choline 42.8mg 13.9mg Chickpeas
Saturated Fat 0.269g 0.017g Dried fruit
Monounsaturated Fat 0.583g 0.074g Chickpeas
Polyunsaturated fat 1.156g 0.074g Chickpeas
Tryptophan 0.085mg 0.016mg Chickpeas
Threonine 0.329mg 0.073mg Chickpeas
Isoleucine 0.38mg 0.063mg Chickpeas
Leucine 0.631mg 0.105mg Chickpeas
Lysine 0.593mg 0.083mg Chickpeas
Methionine 0.116mg 0.015mg Chickpeas
Phenylalanine 0.475mg 0.062mg Chickpeas
Valine 0.372mg 0.078mg Chickpeas
Histidine 0.244mg 0.047mg Chickpeas
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
57%
Chickpeas
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.252g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 48.64g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 3mg)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.