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  6. Liver vs. Chickpeas

Liver vs. Chickpeas — In-Depth Nutrition Comparison

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How are Liver and Chickpeas different?

  • Liver is higher than Chickpeas in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Vitamin B3, Zinc, and Vitamin B6.
  • Liver covers your daily need of Vitamin B12 778% more than Chickpeas.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Liver 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.
Liver
Liver
5
:
5
Chickpeas
Chickpeas
Contains more Iron +520.1%
Contains more Phosphorus +43.5%
Contains more Zinc +339.2%
Contains more Copper +80.1%
Contains more Selenium +1724.3%
Contains more Calcium +390%
Contains more Magnesium +242.9%
Contains more Potassium +94%
Contains less Sodium -85.7%
Contains more Manganese +243.3%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Iron +520.1%
Contains more Phosphorus +43.5%
Contains more Zinc +339.2%
Contains more Copper +80.1%
Contains more Selenium +1724.3%
Contains more Calcium +390%
Contains more Magnesium +242.9%
Contains more Potassium +94%
Contains less Sodium -85.7%
Contains more Manganese +243.3%

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.
Liver
Liver
8
:
4
Chickpeas
Chickpeas
Contains more Vitamin A +66555.6%
Contains more Vitamin C +1715.4%
Contains more Vitamin B1 +122.4%
Contains more Vitamin B2 +3385.7%
Contains more Vitamin B3 +1503.6%
Contains more Vitamin B5 +1569.2%
Contains more Vitamin B6 +310.1%
Contains more Vitamin B12 +∞%
Equal in Folate - 172
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
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 A +66555.6%
Contains more Vitamin C +1715.4%
Contains more Vitamin B1 +122.4%
Contains more Vitamin B2 +3385.7%
Contains more Vitamin B3 +1503.6%
Contains more Vitamin B5 +1569.2%
Contains more Vitamin B6 +310.1%
Contains more Vitamin B12 +∞%
Equal in Folate - 172

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
4
:
1
Chickpeas
Chickpeas
Contains more Protein +193.7%
Contains more Fats +69.9%
Contains more Other +63%
Contains more Carbs +629.3%
Equal in Water - 60.21
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 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 Protein +193.7%
Contains more Fats +69.9%
Contains more Other +63%
Contains more Carbs +629.3%
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
:
2
Chickpeas
Chickpeas
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +10.1%
Equal in Monounsaturated Fat - 0.583
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +10.1%
Equal in Monounsaturated Fat - 0.583

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Chickpeas Opinion
Net carbs 3.76g 19.82g Chickpeas
Protein 26.02g 8.86g Liver
Fats 4.4g 2.59g Liver
Carbs 3.76g 27.42g Chickpeas
Calories 165kcal 164kcal Liver
Sugar 4.8g Liver
Fiber 0g 7.6g Chickpeas
Calcium 10mg 49mg Chickpeas
Iron 17.92mg 2.89mg Liver
Magnesium 14mg 48mg Chickpeas
Phosphorus 241mg 168mg Liver
Potassium 150mg 291mg Chickpeas
Sodium 49mg 7mg Chickpeas
Zinc 6.72mg 1.53mg Liver
Copper 0.634mg 0.352mg Liver
Manganese 0.3mg 1.03mg Chickpeas
Selenium 67.5µg 3.7µg Liver
Vitamin A 17997IU 27IU Liver
Vitamin A RAE 5405µg 1µg Liver
Vitamin E 0.35mg Chickpeas
Vitamin C 23.6mg 1.3mg Liver
Vitamin B1 0.258mg 0.116mg Liver
Vitamin B2 2.196mg 0.063mg Liver
Vitamin B3 8.435mg 0.526mg Liver
Vitamin B5 4.774mg 0.286mg Liver
Vitamin B6 0.57mg 0.139mg Liver
Folate 163µg 172µg Chickpeas
Vitamin B12 18.67µg 0µg Liver
Vitamin K 4µg Chickpeas
Tryptophan 0.366mg 0.085mg Liver
Threonine 1.107mg 0.329mg Liver
Isoleucine 1.32mg 0.38mg Liver
Leucine 2.319mg 0.631mg Liver
Lysine 2.007mg 0.593mg Liver
Methionine 0.645mg 0.116mg Liver
Phenylalanine 1.274mg 0.475mg Liver
Valine 1.607mg 0.372mg Liver
Histidine 0.708mg 0.244mg Liver
Cholesterol 355mg 0mg Chickpeas
Saturated Fat 1.41g 0.269g Chickpeas
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.583g Liver
Polyunsaturated fat 1.05g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver 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
397%
Liver
21%
Chickpeas
Minerals Daily Need Coverage Score
161%
Liver
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 36)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Chickpeas
Chickpeas is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 1.141g)
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.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.