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  6. Mixed nuts vs. Chickpea raw

Mixed nuts vs. Chickpea raw — In-Depth Nutrition Comparison

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Summary of differences between mixed nuts and chickpea raw

  • Mixed nuts have more selenium, vitamin E, vitamin B3, magnesium, phosphorus, and copper; however, chickpea raw is higher in manganese, folate, and vitamin B1.
  • Chickpea raw covers your daily need for manganese, 838% more than mixed nuts.
  • Chickpea raw has less saturated fat.
  • The glycemic index of chickpea raw is higher.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 MagnesiumMagnesium +189.9%
Contains more CalciumCalcium +105.3%
Contains more CopperCopper +38.3%
Contains more ZincZinc +21.7%
Contains more PhosphorusPhosphorus +81%
Contains less SodiumSodium -79.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +65.1%
Contains more ManganeseManganese +944.4%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +853.7%
Contains more Vitamin B3Vitamin B3 +400.3%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +152.4%
Contains more Vitamin B5Vitamin B5 +39.3%
Contains more Vitamin B6Vitamin B6 +52%
Contains more Vitamin KVitamin K +57.9%
Contains more FolateFolate +571.1%
Contains more CholineCholine +91%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.212mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Chickpea raw DV% diff.
Manganese 2.04mg 21.306mg 838%
Folate 83µg 557µg 119%
Polyunsaturated fat 14.612g 2.731g 79%
Fats 53.95g 6.04g 74%
Monounsaturated fat 28.488g 1.377g 68%
Selenium 33.9µg 0µg 62%
Vitamin E 7.82mg 0.82mg 47%
Vitamin B3 7.709mg 1.541mg 39%
Saturated fat 8.711g 0.603g 37%
Magnesium 229mg 79mg 36%
Phosphorus 456mg 252mg 29%
Copper 0.907mg 0.656mg 28%
Vitamin B1 0.189mg 0.477mg 24%
Iron 2.61mg 4.31mg 21%
Fiber 7g 12.2g 21%
Carbs 21.05g 62.95g 14%
Vitamin B6 0.352mg 0.535mg 14%
Calories 607kcal 378kcal 11%
Vitamin B5 1.14mg 1.588mg 9%
Choline 52mg 99.3mg 9%
Calcium 117mg 57mg 6%
Zinc 3.36mg 2.76mg 5%
Vitamin C 0.5mg 4mg 4%
Vitamin K 5.7µg 9µg 3%
Potassium 632mg 718mg 3%
Starch 4.2g 2%
Vitamin B2 0.196mg 0.212mg 1%
Protein 20.04g 20.47g 1%
Sodium 5mg 24mg 1%
Net carbs 14.05g 50.75g N/A
Sugar 4.15g 10.7g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.2mg 0%
Threonine 0.703mg 0.766mg 0%
Isoleucine 0.826mg 0.882mg 0%
Leucine 1.656mg 1.465mg 0%
Lysine 0.782mg 1.377mg 0%
Methionine 0.283mg 0.27mg 0%
Phenylalanine 1.182mg 1.103mg 0%
Valine 1.001mg 0.865mg 0%
Histidine 0.572mg 0.566mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +793.2%
Contains more CarbsCarbs +199%
Contains more WaterWater +269.2%
~equal in Protein ~20.47g
~equal in Other ~2.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +1968.8%
Contains more Poly. FatPolyunsaturated fat +435%
Contains less Sat. FatSaturated 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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.