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  6. Chickpeas vs. Corn raw

Chickpeas vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between chickpeas and corn raw

  • Chickpeas are richer in manganese, copper, folate, iron, fiber, phosphorus, and zinc, yet corn raw is richer in vitamin B5, vitamin B3, and vitamin C.
  • Daily need coverage for manganese for chickpeas is 38% higher.
  • Chickpeas contain 7 times more copper than corn raw. Chickpeas contain 0.352mg of copper, while corn raw contains 0.054mg.
  • Chickpeas have a lower glycemic index than corn raw.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, raw.

Infographic

Chickpeas vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +29.7%
Contains more CalciumCalcium +2350%
Contains more IronIron +455.8%
Contains more CopperCopper +551.9%
Contains more ZincZinc +232.6%
Contains more PhosphorusPhosphorus +88.8%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +531.9%
Contains more SeleniumSelenium +516.7%
~equal in Potassium ~270mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B6Vitamin B6 +49.5%
Contains more Vitamin KVitamin K +1233.3%
Contains more FolateFolate +309.5%
Contains more CholineCholine +86.1%
Contains more Vitamin CVitamin C +423.1%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +33.6%
Contains more Vitamin B3Vitamin B3 +236.5%
Contains more Vitamin B5Vitamin B5 +150.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Corn raw DV% diff.
Manganese 1.03mg 0.163mg 38%
Copper 0.352mg 0.054mg 33%
Folate 172µg 42µg 33%
Iron 2.89mg 0.52mg 30%
Fiber 7.6g 2g 22%
Protein 8.86g 3.27g 11%
Phosphorus 168mg 89mg 11%
Zinc 1.53mg 0.46mg 10%
Vitamin B5 0.286mg 0.717mg 9%
Vitamin B3 0.526mg 1.77mg 8%
Vitamin C 1.3mg 6.8mg 6%
Selenium 3.7µg 0.6µg 6%
Calcium 49mg 2mg 5%
Polyunsaturated fat 1.156g 0.487g 4%
Choline 42.8mg 23mg 4%
Vitamin B6 0.139mg 0.093mg 4%
Calories 164kcal 86kcal 4%
Magnesium 48mg 37mg 3%
Carbs 27.42g 18.7g 3%
Vitamin K 4µg 0.3µg 3%
Vitamin B1 0.116mg 0.155mg 3%
Starch 5.7g 2%
Fructose 1.94g 2%
Vitamin E 0.35mg 0.07mg 2%
Fats 2.59g 1.35g 2%
Vitamin B2 0.063mg 0.055mg 1%
Vitamin A 1µg 9µg 1%
Potassium 291mg 270mg 1%
Net carbs 19.82g 16.7g N/A
Sugar 4.8g 6.26g N/A
Sodium 7mg 15mg 0%
Saturated fat 0.269g 0.325g 0%
Monounsaturated fat 0.583g 0.432g 0%
Tryptophan 0.085mg 0.023mg 0%
Threonine 0.329mg 0.129mg 0%
Isoleucine 0.38mg 0.129mg 0%
Leucine 0.631mg 0.348mg 0%
Lysine 0.593mg 0.137mg 0%
Methionine 0.116mg 0.067mg 0%
Phenylalanine 0.475mg 0.15mg 0%
Valine 0.372mg 0.185mg 0%
Histidine 0.244mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +170.9%
Contains more FatsFats +91.9%
Contains more CarbsCarbs +46.6%
Contains more OtherOther +46%
Contains more WaterWater +26.3%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -17.2%
Contains more Mono. FatMonounsaturated fat +35%
Contains more Poly. FatPolyunsaturated fat +137.4%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.