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  6. Chickpeas vs. Pea raw

Chickpeas vs. Pea raw — In-Depth Nutrition Comparison

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Differences between chickpeas and pea raw

  • Chickpeas have more manganese, folate, copper, iron, and phosphorus, while pea raw has more vitamin C, vitamin K, vitamin A, vitamin B1, and vitamin B3.
  • Pea raw's daily need coverage for vitamin C is 43% higher.
  • Pea raw contains 3 times less folate than chickpeas. Chickpeas contain 172µg of folate, while pea raw contains 65µg.
  • Chickpeas have a lower glycemic index. The glycemic index of chickpeas is 36, while the glycemic index of pea raw is 54.

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

Infographic

Chickpeas vs Pea raw infographic
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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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +96%
Contains more PotassiumPotassium +19.3%
Contains more IronIron +96.6%
Contains more CopperCopper +100%
Contains more ZincZinc +23.4%
Contains more PhosphorusPhosphorus +55.6%
Contains more ManganeseManganese +151.2%
Contains more SeleniumSelenium +105.6%
Contains less SodiumSodium -28.6%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B5Vitamin B5 +175%
Contains more FolateFolate +164.6%
Contains more CholineCholine +50.7%
Contains more Vitamin CVitamin C +2976.9%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin B1Vitamin B1 +129.3%
Contains more Vitamin B2Vitamin B2 +109.5%
Contains more Vitamin B3Vitamin B3 +297.3%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more Vitamin KVitamin K +520%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Pea raw DV% diff.
Vitamin C 1.3mg 40mg 43%
Folate 172µg 65µg 27%
Manganese 1.03mg 0.41mg 27%
Copper 0.352mg 0.176mg 20%
Iron 2.89mg 1.47mg 18%
Vitamin K 4µg 24.8µg 17%
Vitamin B1 0.116mg 0.266mg 13%
Vitamin B3 0.526mg 2.09mg 10%
Phosphorus 168mg 108mg 9%
Fiber 7.6g 5.7g 8%
Protein 8.86g 5.42g 7%
Polyunsaturated fat 1.156g 0.187g 6%
Vitamin B2 0.063mg 0.132mg 5%
Vitamin A 1µg 38µg 4%
Vitamin B5 0.286mg 0.104mg 4%
Calories 164kcal 81kcal 4%
Magnesium 48mg 33mg 4%
Carbs 27.42g 14.45g 4%
Fats 2.59g 0.4g 3%
Zinc 1.53mg 1.24mg 3%
Selenium 3.7µg 1.8µg 3%
Choline 42.8mg 28.4mg 3%
Calcium 49mg 25mg 2%
Vitamin B6 0.139mg 0.169mg 2%
Saturated fat 0.269g 0.071g 1%
Potassium 291mg 244mg 1%
Vitamin E 0.35mg 0.13mg 1%
Monounsaturated fat 0.583g 0.035g 1%
Net carbs 19.82g 8.75g N/A
Sugar 4.8g 5.67g N/A
Sodium 7mg 5mg 0%
Tryptophan 0.085mg 0.037mg 0%
Threonine 0.329mg 0.203mg 0%
Isoleucine 0.38mg 0.195mg 0%
Leucine 0.631mg 0.323mg 0%
Lysine 0.593mg 0.317mg 0%
Methionine 0.116mg 0.082mg 0%
Phenylalanine 0.475mg 0.2mg 0%
Valine 0.372mg 0.235mg 0%
Histidine 0.244mg 0.107mg 0%
Fructose 0.39g 0%

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +63.5%
Contains more FatsFats +547.5%
Contains more CarbsCarbs +89.8%
Contains more WaterWater +31%
~equal in Other ~0.87g

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +1565.7%
Contains more Poly. FatPolyunsaturated fat +518.2%
Contains less Sat. FatSaturated fat -73.6%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.