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  6. Flax seeds vs. Chickpeas

Flax seeds vs. Chickpeas — In-Depth Nutrition Comparison

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What are the differences between flax seeds and chickpeas?

  • Flax seeds are richer than chickpeas in vitamin B1, copper, magnesium, fiber, phosphorus, manganese, selenium, iron, vitamin B6, and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 127% more.
  • Flax seeds have 8 times more magnesium than chickpeas. While flax seeds have 392mg of magnesium, chickpeas have only 48mg.

We used Seeds, flaxseed and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Flax seeds vs Chickpeas 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +716.7%
Contains more CalciumCalcium +420.4%
Contains more PotassiumPotassium +179.4%
Contains more IronIron +98.3%
Contains more CopperCopper +246.6%
Contains more ZincZinc +183.7%
Contains more PhosphorusPhosphorus +282.1%
Contains more ManganeseManganese +141%
Contains more SeleniumSelenium +586.5%
Contains less SodiumSodium -76.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin B1Vitamin B1 +1317.2%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +485.6%
Contains more Vitamin B5Vitamin B5 +244.4%
Contains more Vitamin B6Vitamin B6 +240.3%
Contains more CholineCholine +83.9%
Contains more Vitamin CVitamin C +116.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.9%
Contains more FolateFolate +97.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~4µg

All nutrients comparison - raw data values

Nutrient Flax seeds Chickpeas DV% diff.
Polyunsaturated fat 28.73g 1.156g 184%
Vitamin B1 1.644mg 0.116mg 127%
Copper 1.22mg 0.352mg 96%
Magnesium 392mg 48mg 82%
Fiber 27.3g 7.6g 79%
Phosphorus 642mg 168mg 68%
Manganese 2.482mg 1.03mg 63%
Fats 42.16g 2.59g 61%
Selenium 25.4µg 3.7µg 39%
Iron 5.73mg 2.89mg 36%
Vitamin B6 0.473mg 0.139mg 26%
Zinc 4.34mg 1.53mg 26%
Folate 87µg 172µg 21%
Calcium 255mg 49mg 21%
Protein 18.29g 8.86g 19%
Calories 534kcal 164kcal 19%
Monounsaturated fat 7.527g 0.583g 17%
Vitamin B3 3.08mg 0.526mg 16%
Saturated fat 3.663g 0.269g 15%
Potassium 813mg 291mg 15%
Vitamin B5 0.985mg 0.286mg 14%
Vitamin B2 0.161mg 0.063mg 8%
Choline 78.7mg 42.8mg 7%
Sodium 30mg 7mg 1%
Vitamin C 0.6mg 1.3mg 1%
Carbs 28.88g 27.42g 0%
Net carbs 1.58g 19.82g N/A
Sugar 1.55g 4.8g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.31mg 0.35mg 0%
Vitamin K 4.3µg 4µg 0%
Tryptophan 0.297mg 0.085mg 0%
Threonine 0.766mg 0.329mg 0%
Isoleucine 0.896mg 0.38mg 0%
Leucine 1.235mg 0.631mg 0%
Lysine 0.862mg 0.593mg 0%
Methionine 0.37mg 0.116mg 0%
Phenylalanine 0.957mg 0.475mg 0%
Valine 1.072mg 0.372mg 0%
Histidine 0.472mg 0.244mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
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 ProteinProtein +106.4%
Contains more FatsFats +1527.8%
Contains more OtherOther +303.3%
Contains more WaterWater +765.1%
~equal in Carbs ~27.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated fat +1191.1%
Contains more Poly. FatPolyunsaturated fat +2385.3%
Contains less Sat. FatSaturated fat -92.7%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.