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  6. Pilaf vs. Chickpea raw

Pilaf vs. Chickpea raw — In-Depth Nutrition Comparison

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How are Pilaf and Chickpea raw different?

  • Pilaf is richer in Selenium, and Vitamin B3, while Chickpea raw is higher in Manganese, Folate, Copper, Fiber, Iron, Vitamin B5, and Zinc.
  • Chickpea raw covers your daily need of Manganese 888% more than Pilaf.
  • Chickpea raw is lower in Sodium.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types were used in this article.

Infographic

Pilaf 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.
Pilaf
Pilaf
2
:
8
Chickpea raw
Chickpea raw
Contains more Calcium +45.6%
Contains more Selenium +∞%
Contains more Iron +76.6%
Contains more Magnesium +146.9%
Contains more Phosphorus +63.6%
Contains more Potassium +281.9%
Contains less Sodium -98.2%
Contains more Zinc +173.3%
Contains more Copper +295.2%
Contains more Manganese +2315.6%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Contains more Calcium +45.6%
Contains more Selenium +∞%
Contains more Iron +76.6%
Contains more Magnesium +146.9%
Contains more Phosphorus +63.6%
Contains more Potassium +281.9%
Contains less Sodium -98.2%
Contains more Zinc +173.3%
Contains more Copper +295.2%
Contains more Manganese +2315.6%

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.
Pilaf
Pilaf
4
:
7
Chickpea raw
Chickpea raw
Contains more Vitamin B1 +26.4%
Contains more Vitamin B3 +297.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +378.6%
Contains more Vitamin E +1950%
Contains more Vitamin B2 +143.7%
Contains more Vitamin B5 +122.1%
Contains more Vitamin B6 +33.8%
Contains more Folate +162.7%
Contains more Vitamin K +1700%
Equal in Vitamin C - 4
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Contains more Vitamin B1 +26.4%
Contains more Vitamin B3 +297.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +378.6%
Contains more Vitamin E +1950%
Contains more Vitamin B2 +143.7%
Contains more Vitamin B5 +122.1%
Contains more Vitamin B6 +33.8%
Contains more Folate +162.7%
Contains more Vitamin K +1700%
Equal in Vitamin C - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
:
2
Chickpea raw
Chickpea raw
Contains more Carbs +21.2%
Contains more Other +35%
Contains more Protein +96.4%
Contains more Fats +340.9%
Equal in Water - 7.68
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Chickpea raw
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 Carbs +21.2%
Contains more Other +35%
Contains more Protein +96.4%
Contains more Fats +340.9%
Equal in Water - 7.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Chickpea raw
Chickpea raw
Contains less Saturated Fat -49.1%
Contains more Monounsaturated Fat +269.2%
Contains more Polyunsaturated fat +624.4%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Contains less Saturated Fat -49.1%
Contains more Monounsaturated Fat +269.2%
Contains more Polyunsaturated fat +624.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Chickpea raw Opinion
Net carbs 75.11g 50.75g Pilaf
Protein 10.42g 20.47g Chickpea raw
Fats 1.37g 6.04g Chickpea raw
Carbs 76.31g 62.95g Pilaf
Calories 359kcal 378kcal Chickpea raw
Starch 71.23g Pilaf
Sugar 1.53g 10.7g Pilaf
Fiber 1.2g 12.2g Chickpea raw
Calcium 83mg 57mg Pilaf
Iron 2.44mg 4.31mg Chickpea raw
Magnesium 32mg 79mg Chickpea raw
Phosphorus 154mg 252mg Chickpea raw
Potassium 188mg 718mg Chickpea raw
Sodium 1303mg 24mg Chickpea raw
Zinc 1.01mg 2.76mg Chickpea raw
Copper 0.166mg 0.656mg Chickpea raw
Manganese 0.882mg 21.306mg Chickpea raw
Selenium 32.4µg 0µg Pilaf
Vitamin A 14IU 67IU Chickpea raw
Vitamin A RAE 4µg 3µg Pilaf
Vitamin E 0.04mg 0.82mg Chickpea raw
Vitamin C 4.1mg 4mg Pilaf
Vitamin B1 0.603mg 0.477mg Pilaf
Vitamin B2 0.087mg 0.212mg Chickpea raw
Vitamin B3 6.127mg 1.541mg Pilaf
Vitamin B5 0.715mg 1.588mg Chickpea raw
Vitamin B6 0.4mg 0.535mg Chickpea raw
Folate 212µg 557µg Chickpea raw
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 9µg Chickpea raw
Tryptophan 0.086mg 0.2mg Chickpea raw
Threonine 0.221mg 0.766mg Chickpea raw
Isoleucine 0.279mg 0.882mg Chickpea raw
Leucine 0.523mg 1.465mg Chickpea raw
Lysine 0.189mg 1.377mg Chickpea raw
Methionine 0.145mg 0.27mg Chickpea raw
Phenylalanine 0.32mg 1.103mg Chickpea raw
Valine 0.374mg 0.865mg Chickpea raw
Histidine 0.15mg 0.566mg Chickpea raw
Cholesterol 1mg 0mg Chickpea raw
Saturated Fat 0.307g 0.603g Pilaf
Monounsaturated Fat 0.373g 1.377g Chickpea raw
Polyunsaturated fat 0.377g 2.731g Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Chickpea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Pilaf
74%
Chickpea raw
Minerals Daily Need Coverage Score
77%
Pilaf
348%
Chickpea raw

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 9.17g)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 0.296g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 1279mg)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.