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  6. Flax vs. Chickpeas

Flax vs. Chickpeas — In-Depth Nutrition Comparison

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What are the differences between Flax and Chickpeas?

  • Flax is richer than Chickpeas in Vitamin B1, Copper, Magnesium, Fiber, Phosphorus, Manganese, Selenium, Iron, Vitamin B6, and Zinc.
  • Flax's daily need coverage for Vitamin B1 is 127% more.
  • Flax has 8 times more Magnesium than Chickpeas. While Flax has 392mg of Magnesium, Chickpeas has only 48mg.

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

Infographic

Flax 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.
Flax
Flax
9
:
1
Chickpeas
Chickpeas
Contains more Calcium +420.4%
Contains more Iron +98.3%
Contains more Magnesium +716.7%
Contains more Phosphorus +282.1%
Contains more Potassium +179.4%
Contains more Zinc +183.7%
Contains more Copper +246.6%
Contains more Manganese +141%
Contains more Selenium +586.5%
Contains less Sodium -76.7%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +420.4%
Contains more Iron +98.3%
Contains more Magnesium +716.7%
Contains more Phosphorus +282.1%
Contains more Potassium +179.4%
Contains more Zinc +183.7%
Contains more Copper +246.6%
Contains more Manganese +141%
Contains more Selenium +586.5%
Contains less Sodium -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.
Flax
Flax
6
:
4
Chickpeas
Chickpeas
Contains more Vitamin B1 +1317.2%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +485.6%
Contains more Vitamin B5 +244.4%
Contains more Vitamin B6 +240.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.9%
Contains more Vitamin C +116.7%
Contains more Folate +97.7%
Equal in Vitamin K - 4
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 B1 +1317.2%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +485.6%
Contains more Vitamin B5 +244.4%
Contains more Vitamin B6 +240.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.9%
Contains more Vitamin C +116.7%
Contains more Folate +97.7%
Equal in Vitamin K - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Chickpeas
Chickpeas
Contains more Protein +106.4%
Contains more Fats +1527.8%
Contains more Other +303.3%
Contains more Water +765.1%
Equal in Carbs - 27.42
Flax
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
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 +106.4%
Contains more Fats +1527.8%
Contains more Other +303.3%
Contains more Water +765.1%
Equal in Carbs - 27.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +1191.1%
Contains more Polyunsaturated fat +2385.3%
Contains less Saturated Fat -92.7%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +1191.1%
Contains more Polyunsaturated fat +2385.3%
Contains less Saturated Fat -92.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Chickpeas Opinion
Net carbs 1.58g 19.82g Chickpeas
Protein 18.29g 8.86g Flax
Fats 42.16g 2.59g Flax
Carbs 28.88g 27.42g Flax
Calories 534kcal 164kcal Flax
Sugar 1.55g 4.8g Flax
Fiber 27.3g 7.6g Flax
Calcium 255mg 49mg Flax
Iron 5.73mg 2.89mg Flax
Magnesium 392mg 48mg Flax
Phosphorus 642mg 168mg Flax
Potassium 813mg 291mg Flax
Sodium 30mg 7mg Chickpeas
Zinc 4.34mg 1.53mg Flax
Copper 1.22mg 0.352mg Flax
Manganese 2.482mg 1.03mg Flax
Selenium 25.4µg 3.7µg Flax
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.31mg 0.35mg Chickpeas
Vitamin C 0.6mg 1.3mg Chickpeas
Vitamin B1 1.644mg 0.116mg Flax
Vitamin B2 0.161mg 0.063mg Flax
Vitamin B3 3.08mg 0.526mg Flax
Vitamin B5 0.985mg 0.286mg Flax
Vitamin B6 0.473mg 0.139mg Flax
Folate 87µg 172µg Chickpeas
Vitamin K 4.3µg 4µg Flax
Tryptophan 0.297mg 0.085mg Flax
Threonine 0.766mg 0.329mg Flax
Isoleucine 0.896mg 0.38mg Flax
Leucine 1.235mg 0.631mg Flax
Lysine 0.862mg 0.593mg Flax
Methionine 0.37mg 0.116mg Flax
Phenylalanine 0.957mg 0.475mg Flax
Valine 1.072mg 0.372mg Flax
Histidine 0.472mg 0.244mg Flax
Saturated Fat 3.663g 0.269g Chickpeas
Monounsaturated Fat 7.527g 0.583g Flax
Polyunsaturated fat 28.73g 1.156g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63%
Flax
21%
Chickpeas
Minerals Daily Need Coverage Score
191%
Flax
57%
Chickpeas

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 3.25g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 3.394g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flax - 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.