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  6. Chickpeas vs. Chia seeds

Chickpeas vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between chickpeas and chia seeds

  • Chickpeas have less fiber, phosphorus, selenium, manganese, magnesium, copper, iron, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds cover your daily need for fiber, 107% more than chickpeas.
  • The glycemic index of chickpeas is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried.

Infographic

Chickpeas vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -56.3%
Contains more MagnesiumMagnesium +597.9%
Contains more CalciumCalcium +1187.8%
Contains more PotassiumPotassium +39.9%
Contains more IronIron +167.1%
Contains more CopperCopper +162.5%
Contains more ZincZinc +199.3%
Contains more PhosphorusPhosphorus +411.9%
Contains more ManganeseManganese +164.4%
Contains more SeleniumSelenium +1391.9%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +251%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +434.5%
Contains more Vitamin B2Vitamin B2 +169.8%
Contains more Vitamin B3Vitamin B3 +1578.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Chia seeds DV% diff.
Polyunsaturated fat 1.156g 23.665g 150%
Fiber 7.6g 34.4g 107%
Phosphorus 168mg 860mg 99%
Selenium 3.7µg 55.2µg 94%
Manganese 1.03mg 2.723mg 74%
Magnesium 48mg 335mg 68%
Copper 0.352mg 0.924mg 64%
Iron 2.89mg 7.72mg 60%
Calcium 49mg 631mg 58%
Vitamin B3 0.526mg 8.83mg 52%
Fats 2.59g 30.74g 43%
Vitamin B1 0.116mg 0.62mg 42%
Folate 172µg 49µg 31%
Zinc 1.53mg 4.58mg 28%
Calories 164kcal 486kcal 16%
Protein 8.86g 16.54g 15%
Saturated fat 0.269g 3.33g 14%
Vitamin B6 0.139mg 11%
Choline 42.8mg 8%
Vitamin B2 0.063mg 0.17mg 8%
Vitamin B5 0.286mg 6%
Carbs 27.42g 42.12g 5%
Monounsaturated fat 0.583g 2.309g 4%
Potassium 291mg 407mg 3%
Vitamin K 4µg 3%
Vitamin E 0.35mg 0.5mg 1%
Vitamin C 1.3mg 1.6mg 0%
Net carbs 19.82g 7.72g N/A
Sugar 4.8g N/A
Sodium 7mg 16mg 0%
Vitamin A 1µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.085mg 0.436mg 0%
Threonine 0.329mg 0.709mg 0%
Isoleucine 0.38mg 0.801mg 0%
Leucine 0.631mg 1.371mg 0%
Lysine 0.593mg 0.97mg 0%
Methionine 0.116mg 0.588mg 0%
Phenylalanine 0.475mg 1.016mg 0%
Valine 0.372mg 0.95mg 0%
Histidine 0.244mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +938.1%
Contains more ProteinProtein +86.7%
Contains more FatsFats +1086.9%
Contains more CarbsCarbs +53.6%
Contains more OtherOther +421.7%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +296.1%
Contains more Poly. FatPolyunsaturated fat +1947.1%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.