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French toast vs. Chickpea raw — In-Depth Nutrition Comparison

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A recap on differences between french toast and chickpea raw

  • French toast is higher in selenium, yet chickpea raw is higher in manganese, folate, copper, vitamin B6, iron, vitamin B1, and vitamin B5.
  • Chickpea raw covers your daily manganese needs 918% more than french toast.
  • The glycemic index of chickpea raw is lower.

Food varieties used in this article are French toast, prepared from recipe, made with low fat (2%) milk and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

French toast vs Chickpea raw 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
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 CalciumCalcium +75.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +364.7%
Contains more PotassiumPotassium +435.8%
Contains more IronIron +158.1%
Contains more CopperCopper +1031%
Contains more ZincZinc +311.9%
Contains more PhosphorusPhosphorus +115.4%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +11233%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin AVitamin A +4033.3%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin B1Vitamin B1 +133.8%
Contains more Vitamin B5Vitamin B5 +189.3%
Contains more Vitamin B6Vitamin B6 +623%
Contains more FolateFolate +1195.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.541mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 +78.8%
Contains more WaterWater +612.2%
Contains more ProteinProtein +165.8%
Contains more CarbsCarbs +151.8%
Contains more OtherOther +58.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 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 +228.5%
Contains less Sat. FatSaturated fat -77.9%
~equal in Polyunsaturated fat ~2.731g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French toast Chickpea raw
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient French toast Chickpea raw DV% diff.
Manganese 0.188mg 21.306mg 918%
Folate 43µg 557µg 129%
Copper 0.058mg 0.656mg 66%
Fiber 12.2g 49%
Cholesterol 116mg 0mg 39%
Selenium 20.1µg 0µg 37%
Vitamin B6 0.074mg 0.535mg 35%
Iron 1.67mg 4.31mg 33%
Protein 7.7g 20.47g 26%
Vitamin B1 0.204mg 0.477mg 23%
Vitamin B5 0.549mg 1.588mg 21%
Sodium 479mg 24mg 20%
Phosphorus 117mg 252mg 19%
Zinc 0.67mg 2.76mg 19%
Choline 99.3mg 18%
Potassium 134mg 718mg 17%
Magnesium 17mg 79mg 15%
Vitamin A 124µg 3µg 13%
Vitamin B12 0.31µg 0µg 13%
Carbs 25g 62.95g 13%
Saturated fat 2.723g 0.603g 10%
Monounsaturated fat 4.524g 1.377g 8%
Vitamin K 9µg 8%
Vitamin B2 0.321mg 0.212mg 8%
Calories 229kcal 378kcal 7%
Fats 10.8g 6.04g 7%
Vitamin E 0.82mg 5%
Calcium 100mg 57mg 4%
Vitamin C 0.3mg 4mg 4%
Vitamin B3 1.628mg 1.541mg 1%
Polyunsaturated fat 2.594g 2.731g 1%
Net carbs 25g 50.75g N/A
Sugar 10.7g N/A
Tryptophan 0.094mg 0.2mg 0%
Threonine 0.305mg 0.766mg 0%
Isoleucine 0.375mg 0.882mg 0%
Leucine 0.621mg 1.465mg 0%
Lysine 0.413mg 1.377mg 0%
Methionine 0.188mg 0.27mg 0%
Phenylalanine 0.389mg 1.103mg 0%
Valine 0.419mg 0.865mg 0%
Histidine 0.179mg 0.566mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French toast Chickpea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
25%
French toast
72%
Chickpea raw
Minerals Daily Need Coverage Score
40%
French toast
348%
Chickpea raw

Comparison summary

Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 10.7g)
Which food is cheaper?
French toast
French toast is cheaper (difference - $1)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 455mg)
Which food is lower in Saturated fat?
Chickpea raw
Chickpea raw is lower in Saturated fat (difference - 2.12g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.