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  6. Kiwi vs. Chickpea raw

Kiwi vs. Chickpea raw — In-Depth Nutrition Comparison

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The main differences between kiwi and chickpea raw

  • Kiwi is richer in vitamin C, yet chickpea raw is richer in manganese, folate, copper, iron, vitamin B1, fiber, vitamin B6, phosphorus, and vitamin B5.
  • Daily need coverage for manganese for chickpea raw is 922% higher.
  • Kiwi contains 23 times more vitamin C than chickpea raw. Kiwi contains 92.7mg of vitamin C, while chickpea raw contains 4mg.
  • Chickpea raw has a lower glycemic index than kiwi.

Food types used in this article are Kiwifruit, green, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Kiwi 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.
Kiwi
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 less SodiumSodium -87.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +364.7%
Contains more CalciumCalcium +67.6%
Contains more PotassiumPotassium +130.1%
Contains more IronIron +1290.3%
Contains more CopperCopper +404.6%
Contains more ZincZinc +1871.4%
Contains more PhosphorusPhosphorus +641.2%
Contains more ManganeseManganese +21640.8%

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.
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 CVitamin C +2217.5%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +78%
Contains more Vitamin KVitamin K +347.8%
Contains more Vitamin B1Vitamin B1 +1666.7%
Contains more Vitamin B2Vitamin B2 +748%
Contains more Vitamin B3Vitamin B3 +351.9%
Contains more Vitamin B5Vitamin B5 +767.8%
Contains more Vitamin B6Vitamin B6 +749.2%
Contains more FolateFolate +2128%
Contains more CholineCholine +1173.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Chickpea raw DV% diff.
Manganese 0.098mg 21.306mg 922%
Folate 25µg 557µg 133%
Vitamin C 92.7mg 4mg 99%
Copper 0.13mg 0.656mg 58%
Iron 0.31mg 4.31mg 50%
Protein 1.14g 20.47g 39%
Vitamin B1 0.027mg 0.477mg 38%
Fiber 3g 12.2g 37%
Vitamin B6 0.063mg 0.535mg 36%
Phosphorus 34mg 252mg 31%
Vitamin B5 0.183mg 1.588mg 28%
Vitamin K 40.3µg 9µg 26%
Zinc 0.14mg 2.76mg 24%
Choline 7.8mg 99.3mg 17%
Polyunsaturated fat 0.287g 2.731g 16%
Calories 61kcal 378kcal 16%
Carbs 14.66g 62.95g 16%
Magnesium 17mg 79mg 15%
Vitamin B2 0.025mg 0.212mg 14%
Potassium 312mg 718mg 12%
Fats 0.52g 6.04g 8%
Vitamin B3 0.341mg 1.541mg 8%
Fructose 4.35g 5%
Vitamin E 1.46mg 0.82mg 4%
Monounsaturated fat 0.047g 1.377g 3%
Saturated fat 0.029g 0.603g 3%
Calcium 34mg 57mg 2%
Sodium 3mg 24mg 1%
Net carbs 11.66g 50.75g N/A
Sugar 8.99g 10.7g N/A
Vitamin A 4µg 3µg 0%
Selenium 0.2µg 0µg 0%
Tryptophan 0.015mg 0.2mg 0%
Threonine 0.047mg 0.766mg 0%
Isoleucine 0.051mg 0.882mg 0%
Leucine 0.066mg 1.465mg 0%
Lysine 0.061mg 1.377mg 0%
Methionine 0.024mg 0.27mg 0%
Phenylalanine 0.044mg 1.103mg 0%
Valine 0.057mg 0.865mg 0%
Histidine 0.027mg 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 WaterWater +981.6%
Contains more ProteinProtein +1695.6%
Contains more FatsFats +1061.5%
Contains more CarbsCarbs +329.4%
Contains more OtherOther +368.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +2829.8%
Contains more Poly. FatPolyunsaturated fat +851.6%

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.