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  6. Mashed potato vs. Chickpea raw

Mashed potato vs. Chickpea raw — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and chickpea raw

  • Chickpea raw is higher than mashed potato in manganese, folate, copper, iron, fiber, vitamin B1, vitamin B6, phosphorus, zinc, and choline.
  • Chickpea raw covers your daily manganese needs 922% more than mashed potato.
  • The glycemic index of chickpea raw is lower.

Food varieties used in this article are Fast foods, potato, mashed and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Mashed potato vs Chickpea raw infographic
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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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +426.7%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +151%
Contains more IronIron +1290.3%
Contains more CopperCopper +1774.3%
Contains more ZincZinc +1154.5%
Contains more PhosphorusPhosphorus +327.1%
Contains less SodiumSodium -92.2%
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.
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 AVitamin A +1333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +95.2%
Contains more Vitamin B1Vitamin B1 +3080%
Contains more Vitamin B2Vitamin B2 +1313.3%
Contains more Vitamin B3Vitamin B3 +42.7%
Contains more Vitamin B6Vitamin B6 +345.8%
Contains more Vitamin KVitamin K +52.5%
Contains more FolateFolate +6088.9%
Contains more CholineCholine +641%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Chickpea raw DV% diff.
Manganese 0.098mg 21.306mg 922%
Folate 9µg 557µg 137%
Copper 0.035mg 0.656mg 69%
Iron 0.31mg 4.31mg 50%
Fiber 1.3g 12.2g 44%
Vitamin B1 0.015mg 0.477mg 39%
Protein 1.65g 20.47g 38%
Vitamin B5 1.588mg 32%
Vitamin B6 0.12mg 0.535mg 32%
Phosphorus 59mg 252mg 28%
Zinc 0.22mg 2.76mg 23%
Choline 13.4mg 99.3mg 16%
Carbs 14.65g 62.95g 16%
Magnesium 15mg 79mg 15%
Vitamin B2 0.015mg 0.212mg 15%
Calories 89kcal 378kcal 14%
Potassium 286mg 718mg 13%
Sodium 306mg 24mg 12%
Polyunsaturated fat 1.342g 2.731g 9%
Starch 12.1g 5%
Fats 2.82g 6.04g 5%
Vitamin C 0mg 4mg 4%
Vitamin A 43µg 3µg 4%
Calcium 18mg 57mg 4%
Vitamin E 0.42mg 0.82mg 3%
Vitamin B3 1.08mg 1.541mg 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin K 5.9µg 9µg 3%
Monounsaturated fat 0.72g 1.377g 2%
Selenium 0.8µg 0µg 1%
Net carbs 13.35g 50.75g N/A
Sugar 0.5g 10.7g N/A
Trans fat 0.105g 0g N/A
Saturated fat 0.577g 0.603g 0%
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 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 +936.7%
Contains more ProteinProtein +1140.6%
Contains more FatsFats +114.2%
Contains more CarbsCarbs +329.7%
Contains more OtherOther +127%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 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 +91.3%
Contains more Poly. FatPolyunsaturated fat +103.5%
~equal in Saturated fat ~0.603g

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.