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  6. Chickpeas vs. Soy yogurt

Chickpeas vs. Soy yogurt — In-Depth Nutrition Comparison

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How are Chickpeas and Soy yogurt different?

  • Chickpeas is higher in Fiber, however, Soy yogurt is richer in Vitamin C, Vitamin D, and Calcium.
  • Daily need coverage for Fiber from Chickpeas is 29% higher.

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and SILK Plain soy yogurt are the varieties used in this article.

Infographic

Chickpeas vs Soy yogurt 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 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +169.4%

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 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +915.4%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~µg

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% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Contains more ProteinProtein +235.6%
Contains more FatsFats +47.2%
Contains more CarbsCarbs +183%
Contains more WaterWater +40.6%
Contains more OtherOther +34.8%

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
100%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated Fat -18.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Soy yogurt Opinion
Calories 164kcal 66kcal Chickpeas
Protein 8.86g 2.64g Chickpeas
Fats 2.59g 1.76g Chickpeas
Vitamin C 1.3mg 13.2mg Soy yogurt
Net carbs 19.82g 9.29g Chickpeas
Carbs 27.42g 9.69g Chickpeas
Vitamin D 0IU 53IU Soy yogurt
Magnesium 48mg Chickpeas
Calcium 49mg 132mg Soy yogurt
Potassium 291mg Chickpeas
Iron 2.89mg Chickpeas
Sugar 4.8g 5.29g Chickpeas
Fiber 7.6g 0.4g Chickpeas
Copper 0.352mg Chickpeas
Zinc 1.53mg Chickpeas
Phosphorus 168mg Chickpeas
Sodium 7mg 13mg Chickpeas
Vitamin A 27IU 0IU Chickpeas
Vitamin A 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin D 0µg 1.3µg Soy yogurt
Manganese 1.03mg Chickpeas
Selenium 3.7µg Chickpeas
Vitamin B1 0.116mg Chickpeas
Vitamin B2 0.063mg Chickpeas
Vitamin B3 0.526mg Chickpeas
Vitamin B5 0.286mg Chickpeas
Vitamin B6 0.139mg Chickpeas
Vitamin K 4µg Chickpeas
Folate 172µg Chickpeas
Choline 42.8mg Chickpeas
Saturated Fat 0.269g 0.22g Soy yogurt
Monounsaturated Fat 0.583g Chickpeas
Polyunsaturated fat 1.156g Chickpeas
Tryptophan 0.085mg Chickpeas
Threonine 0.329mg Chickpeas
Isoleucine 0.38mg Chickpeas
Leucine 0.631mg Chickpeas
Lysine 0.593mg Chickpeas
Methionine 0.116mg Chickpeas
Phenylalanine 0.475mg Chickpeas
Valine 0.372mg Chickpeas
Histidine 0.244mg Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Soy yogurt
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
6%
Soy yogurt
Minerals Daily Need Coverage Score
57%
Chickpeas
4%
Soy yogurt

Comparison summary

Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 36)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $1)
Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.