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  6. Garlic vs. Chickpeas

Garlic vs. Chickpeas — In-Depth Nutrition Comparison

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Important differences between Garlic and Chickpeas

  • Garlic has more Vitamin B6, Vitamin C, Manganese, Selenium, Calcium, Vitamin B1, and Vitamin B5, however, Chickpeas has more Folate, Fiber, and Iron.
  • Garlic's daily need coverage for Vitamin B6 is 84% more.
  • Garlic has 24 times more Vitamin C than Chickpeas. Garlic has 31.2mg of Vitamin C, while Chickpeas has 1.3mg.

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

Infographic

Garlic vs Chickpeas 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.
Garlic
Garlic
4
:
6
Chickpeas
Chickpeas
Contains more Calcium +269.4%
Contains more Potassium +37.8%
Contains more Manganese +62.3%
Contains more Selenium +283.8%
Contains more Iron +70%
Contains more Magnesium +92%
Contains less Sodium -58.8%
Contains more Zinc +31.9%
Contains more Copper +17.7%
Equal in Phosphorus - 168
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +269.4%
Contains more Potassium +37.8%
Contains more Manganese +62.3%
Contains more Selenium +283.8%
Contains more Iron +70%
Contains more Magnesium +92%
Contains less Sodium -58.8%
Contains more Zinc +31.9%
Contains more Copper +17.7%
Equal in Phosphorus - 168

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.
Garlic
Garlic
6
:
4
Chickpeas
Chickpeas
Contains more Vitamin C +2300%
Contains more Vitamin B1 +72.4%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B3 +33.1%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +788.5%
Contains more Vitamin A +200%
Contains more Vitamin E +337.5%
Contains more Folate +5633.3%
Contains more Vitamin K +135.3%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Chickpeas
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%
Contains more Vitamin C +2300%
Contains more Vitamin B1 +72.4%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B3 +33.1%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +788.5%
Contains more Vitamin A +200%
Contains more Vitamin E +337.5%
Contains more Folate +5633.3%
Contains more Vitamin K +135.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
:
3
Chickpeas
Chickpeas
Contains more Carbs +20.6%
Contains more Other +63%
Contains more Protein +39.3%
Contains more Fats +418%
Equal in Water - 60.21
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Carbs +20.6%
Contains more Other +63%
Contains more Protein +39.3%
Contains more Fats +418%
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Chickpeas
Chickpeas
Contains less Saturated Fat -66.9%
Contains more Monounsaturated Fat +5200%
Contains more Polyunsaturated fat +364.3%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -66.9%
Contains more Monounsaturated Fat +5200%
Contains more Polyunsaturated fat +364.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Chickpeas Opinion
Net carbs 30.96g 19.82g Garlic
Protein 6.36g 8.86g Chickpeas
Fats 0.5g 2.59g Chickpeas
Carbs 33.06g 27.42g Garlic
Calories 149kcal 164kcal Chickpeas
Sugar 1g 4.8g Garlic
Fiber 2.1g 7.6g Chickpeas
Calcium 181mg 49mg Garlic
Iron 1.7mg 2.89mg Chickpeas
Magnesium 25mg 48mg Chickpeas
Phosphorus 153mg 168mg Chickpeas
Potassium 401mg 291mg Garlic
Sodium 17mg 7mg Chickpeas
Zinc 1.16mg 1.53mg Chickpeas
Copper 0.299mg 0.352mg Chickpeas
Manganese 1.672mg 1.03mg Garlic
Selenium 14.2µg 3.7µg Garlic
Vitamin A 9IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.08mg 0.35mg Chickpeas
Vitamin C 31.2mg 1.3mg Garlic
Vitamin B1 0.2mg 0.116mg Garlic
Vitamin B2 0.11mg 0.063mg Garlic
Vitamin B3 0.7mg 0.526mg Garlic
Vitamin B5 0.596mg 0.286mg Garlic
Vitamin B6 1.235mg 0.139mg Garlic
Folate 3µg 172µg Chickpeas
Vitamin K 1.7µg 4µg Chickpeas
Tryptophan 0.066mg 0.085mg Chickpeas
Threonine 0.157mg 0.329mg Chickpeas
Isoleucine 0.217mg 0.38mg Chickpeas
Leucine 0.308mg 0.631mg Chickpeas
Lysine 0.273mg 0.593mg Chickpeas
Methionine 0.076mg 0.116mg Chickpeas
Phenylalanine 0.183mg 0.475mg Chickpeas
Valine 0.291mg 0.372mg Chickpeas
Histidine 0.113mg 0.244mg Chickpeas
Saturated Fat 0.089g 0.269g Garlic
Monounsaturated Fat 0.011g 0.583g Chickpeas
Polyunsaturated fat 0.249g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Chickpeas
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
43%
Garlic
21%
Chickpeas
Minerals Daily Need Coverage Score
67%
Garlic
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.8g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.18g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 6)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.4)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 10mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.