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Chickpeas vs. Walnut — In-Depth Nutrition Comparison

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Important differences between Chickpeas and Walnut

  • Chickpeas has more Folate, however, Walnut has more Copper, Manganese, Vitamin B6, Magnesium, Phosphorus, Vitamin B1, Zinc, and Vitamin B2.
  • Walnut's daily need coverage for Copper is 137% more.
  • Chickpeas has 2 times more Folate than Walnut. Chickpeas has 172µg of Folate, while Walnut has 98µg.
  • Chickpeas is lower in Saturated Fat.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Nuts, walnuts, english.

Infographic

Chickpeas vs Walnut 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.
:
10
Walnut
Contains more Calcium +100%
Contains more Magnesium +229.2%
Contains more Phosphorus +106%
Contains more Potassium +51.5%
Contains less Sodium -71.4%
Contains more Zinc +102%
Contains more Copper +350.6%
Contains more Manganese +231.5%
Contains more Selenium +32.4%
Equal in Iron - 2.91
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +100%
Contains more Magnesium +229.2%
Contains more Phosphorus +106%
Contains more Potassium +51.5%
Contains less Sodium -71.4%
Contains more Zinc +102%
Contains more Copper +350.6%
Contains more Manganese +231.5%
Contains more Selenium +32.4%
Equal in Iron - 2.91

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.
:
6
Walnut
Contains more Vitamin A +35%
Contains more Folate +75.5%
Contains more Vitamin K +48.1%
Contains more Vitamin E +100%
Contains more Vitamin B1 +194%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B3 +113.9%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +286.3%
Equal in Vitamin C - 1.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +35%
Contains more Folate +75.5%
Contains more Vitamin K +48.1%
Contains more Vitamin E +100%
Contains more Vitamin B1 +194%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B3 +113.9%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +286.3%
Equal in Vitamin C - 1.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +100%
Contains more Water +1379.4%
Contains more Protein +71.9%
Contains more Fats +2417.8%
Contains more Other +93.5%
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Carbs +100%
Contains more Water +1379.4%
Contains more Protein +71.9%
Contains more Fats +2417.8%
Contains more Other +93.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +1432.2%
Contains more Polyunsaturated fat +3980.8%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +1432.2%
Contains more Polyunsaturated fat +3980.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Walnut Opinion
Net carbs 19.82g 7.01g Chickpeas
Protein 8.86g 15.23g Walnut
Fats 2.59g 65.21g Walnut
Carbs 27.42g 13.71g Chickpeas
Calories 164kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 4.8g 2.61g Walnut
Fiber 7.6g 6.7g Chickpeas
Calcium 49mg 98mg Walnut
Iron 2.89mg 2.91mg Walnut
Magnesium 48mg 158mg Walnut
Phosphorus 168mg 346mg Walnut
Potassium 291mg 441mg Walnut
Sodium 7mg 2mg Walnut
Zinc 1.53mg 3.09mg Walnut
Copper 0.352mg 1.586mg Walnut
Manganese 1.03mg 3.414mg Walnut
Selenium 3.7µg 4.9µg Walnut
Vitamin A 27IU 20IU Chickpeas
Vitamin A RAE 1µg 1µg
Vitamin E 0.35mg 0.7mg Walnut
Vitamin C 1.3mg 1.3mg
Vitamin B1 0.116mg 0.341mg Walnut
Vitamin B2 0.063mg 0.15mg Walnut
Vitamin B3 0.526mg 1.125mg Walnut
Vitamin B5 0.286mg 0.57mg Walnut
Vitamin B6 0.139mg 0.537mg Walnut
Folate 172µg 98µg Chickpeas
Vitamin K 4µg 2.7µg Chickpeas
Tryptophan 0.085mg 0.17mg Walnut
Threonine 0.329mg 0.596mg Walnut
Isoleucine 0.38mg 0.625mg Walnut
Leucine 0.631mg 1.17mg Walnut
Lysine 0.593mg 0.424mg Chickpeas
Methionine 0.116mg 0.236mg Walnut
Phenylalanine 0.475mg 0.711mg Walnut
Valine 0.372mg 0.753mg Walnut
Histidine 0.244mg 0.391mg Walnut
Saturated Fat 0.269g 6.126g Chickpeas
Monounsaturated Fat 0.583g 8.933g Walnut
Polyunsaturated fat 1.156g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
Minerals Daily Need Coverage Score
57%
Chickpeas
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.19g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 5.857g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $4)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.