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Flax vs Chickpea - In-Depth Nutrition Comparison

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What are the main differences between Flax and Chickpea?

  • Flax is richer in Vitamin B1, Magnesium, Copper, Fiber, Phosphorus, Calcium, and Iron, yet Chickpea is richer in Manganese, Folate, and Selenium.
  • Chickpea's daily need coverage for Manganese is 818% higher.
  • Flax has 5 times more Magnesium than Chickpea. Flax has 392mg of Magnesium, while Chickpea has 79mg.

We used Seeds, flaxseed and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types in this comparison.

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Flax vs Chickpea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
Contains more Iron +32.9%
Contains more Calcium +347.4%
Contains more Potassium +13.2%
Contains more Magnesium +396.2%
Contains more Copper +86%
Contains more Zinc +57.2%
Contains more Phosphorus +154.8%
Contains less Sodium -20%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Contains more Iron +32.9%
Contains more Calcium +347.4%
Contains more Potassium +13.2%
Contains more Magnesium +396.2%
Contains more Copper +86%
Contains more Zinc +57.2%
Contains more Phosphorus +154.8%
Contains less Sodium -20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
2
:
Contains more Vitamin B1 +244.7%
Contains more Vitamin B3 +99.9%
Contains more Vitamin C +566.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +13.1%
Contains more Vitamin K +109.3%
Contains more Folate +540.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Contains more Vitamin B1 +244.7%
Contains more Vitamin B3 +99.9%
Contains more Vitamin C +566.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +13.1%
Contains more Vitamin K +109.3%
Contains more Folate +540.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
74
Chickpea
Mineral Summary Score
181
Flax
88
Chickpea

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
123%
Chickpea
Carbohydrates
29%
Flax
63%
Chickpea
Fats
195%
Flax
28%
Chickpea

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Chickpea
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
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Chickpea
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 9.15g)
Which food contains less Sodium?
Chickpea
Chickpea contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 3.06g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $2)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Flax Chickpea Opinion
Calories 534 378 Flax
Protein 18.29 20.47 Chickpea
Fats 42.16 6.04 Flax
Vitamin C 0.6 4 Chickpea
Carbs 28.88 62.95 Chickpea
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 4.31 Flax
Calcium 255 57 Flax
Potassium 813 718 Flax
Magnesium 392 79 Flax
Sugar 1.55 10.7 Flax
Fiber 27.3 12.2 Flax
Copper 1.22 0.656 Flax
Zinc 4.34 2.76 Flax
Starch
Phosphorus 642 252 Flax
Sodium 30 24 Chickpea
Vitamin A 0 67 Chickpea
Vitamin E 0.31 0.82 Chickpea
Vitamin D 0 0
Vitamin B1 1.644 0.477 Flax
Vitamin B2 0.161 0.212 Chickpea
Vitamin B3 3.08 1.541 Flax
Vitamin B5 0.985 1.588 Chickpea
Vitamin B6 0.473 0.535 Chickpea
Vitamin B12 0 0
Vitamin K 4.3 9 Chickpea
Folate 87 557 Chickpea
Trans Fat 0 Flax
Saturated Fat 3.663 0.603 Chickpea
Monounsaturated Fat 7.527 1.377 Flax
Polyunsaturated fat 28.73 2.731 Flax
Tryptophan 0.297 0.2 Flax
Threonine 0.766 0.766
Isoleucine 0.896 0.882 Flax
Leucine 1.235 1.465 Chickpea
Lysine 0.862 1.377 Chickpea
Methionine 0.37 0.27 Flax
Phenylalanine 0.957 1.103 Chickpea
Valine 1.072 0.865 Flax
Histidine 0.472 0.566 Chickpea
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Chickpea - 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.