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Egg vs. Chickpea raw — In-Depth Nutrition Comparison

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A recap on the differences between eggs and chickpea raw

  • Eggs are higher in copper, selenium, vitamin B12, and choline, yet chickpea raw is higher in manganese, folate, fiber, iron, and vitamin B1.
  • Chickpea raw covers your daily manganese needs 925% more than eggs.
  • The glycemic index of eggs is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Egg vs Chickpea raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CopperCopper +204.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +14%
Contains more PotassiumPotassium +469.8%
Contains more IronIron +262.2%
Contains more ZincZinc +162.9%
Contains more PhosphorusPhosphorus +46.5%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +81846.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Egg
Egg
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1% 16% 119% 49% 29% 95% 123% 0% 23% 418%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +4866.7%
Contains more Vitamin EVitamin E +25.6%
Contains more Vitamin B2Vitamin B2 +142%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +622.7%
Contains more Vitamin B3Vitamin B3 +2307.8%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more Vitamin B6Vitamin B6 +342.1%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +1165.9%

All nutrients comparison - raw data values

Nutrient Egg Chickpea raw DV% diff.
Manganese 0.026mg 21.306mg 925%
Copper 2mg 0.656mg 149%
Folate 44µg 557µg 128%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0µg 56%
Fiber 0g 12.2g 49%
Vitamin B12 1.11µg 0µg 46%
Iron 1.19mg 4.31mg 39%
Choline 293.8mg 99.3mg 35%
Vitamin B1 0.066mg 0.477mg 34%
Vitamin B6 0.121mg 0.535mg 32%
Vitamin B2 0.513mg 0.212mg 23%
Carbs 1.12g 62.95g 21%
Potassium 126mg 718mg 17%
Protein 12.58g 20.47g 16%
Magnesium 10mg 79mg 16%
Zinc 1.05mg 2.76mg 16%
Vitamin A 149µg 3µg 16%
Saturated fat 3.267g 0.603g 12%
Calories 155kcal 378kcal 11%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Phosphorus 172mg 252mg 11%
Vitamin B3 0.064mg 1.541mg 9%
Polyunsaturated fat 1.414g 2.731g 9%
Fats 10.61g 6.04g 7%
Vitamin K 0.3µg 9µg 7%
Monounsaturated fat 4.077g 1.377g 7%
Vitamin C 0mg 4mg 4%
Sodium 124mg 24mg 4%
Vitamin B5 1.398mg 1.588mg 4%
Calcium 50mg 57mg 1%
Vitamin E 1.03mg 0.82mg 1%
Protein per 100 calories 8.1g 5.4g N/A
Calories per 10 g protein 123kcal 185kcal N/A
Weight per 100 calories 65g 26g N/A
Unsaturated / Saturated Fat ratio 1.7 6.8 N/A
Net carbs 1.12g 50.75g N/A
Sugar 1.12g 10.7g N/A
Tryptophan 0.153mg 0.2mg 0%
Threonine 0.604mg 0.766mg 0%
Isoleucine 0.686mg 0.882mg 0%
Leucine 1.075mg 1.465mg 0%
Lysine 0.904mg 1.377mg 0%
Methionine 0.392mg 0.27mg 0%
Phenylalanine 0.668mg 1.103mg 0%
Valine 0.767mg 0.865mg 0%
Histidine 0.298mg 0.566mg 0%
Omega-3 (EPA) 0.005g 0g N/A
Omega-3 (DHA) 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more FatsFats +75.7%
Contains more WaterWater +871.6%
Contains more ProteinProtein +62.7%
Contains more CarbsCarbs +5520.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +196.1%
Contains less Sat. FatSaturated fat -81.5%
Contains more Poly. FatPolyunsaturated fat +93.1%

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.