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  6. Flax vs. Chickpea raw

Flax vs. Chickpea raw — In-Depth Nutrition Comparison

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What are the main differences between Flax and Chickpea raw?

  • Flax is richer in Vitamin B1, Magnesium, Copper, Fiber, Phosphorus, Selenium, Calcium, and Iron, yet Chickpea raw is richer in Manganese, and Folate.
  • Chickpea raw's daily need coverage for Manganese is 818% higher.

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

Infographic

Flax 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.
Flax
Flax
8
:
2
Chickpea raw
Chickpea raw
Contains more Calcium +347.4%
Contains more Iron +32.9%
Contains more Magnesium +396.2%
Contains more Phosphorus +154.8%
Contains more Potassium +13.2%
Contains more Zinc +57.2%
Contains more Copper +86%
Contains more Selenium +∞%
Contains less Sodium -20%
Contains more Manganese +758.4%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
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 +347.4%
Contains more Iron +32.9%
Contains more Magnesium +396.2%
Contains more Phosphorus +154.8%
Contains more Potassium +13.2%
Contains more Zinc +57.2%
Contains more Copper +86%
Contains more Selenium +∞%
Contains less Sodium -20%
Contains more Manganese +758.4%

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
2
:
8
Chickpea raw
Chickpea raw
Contains more Vitamin B1 +244.7%
Contains more Vitamin B3 +99.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin C +566.7%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +13.1%
Contains more Folate +540.2%
Contains more Vitamin K +109.3%
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%
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 +244.7%
Contains more Vitamin B3 +99.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin C +566.7%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +13.1%
Contains more Folate +540.2%
Contains more Vitamin K +109.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
2
:
3
Chickpea raw
Chickpea raw
Contains more Fats +598%
Contains more Other +29.7%
Contains more Protein +11.9%
Contains more Carbs +118%
Contains more Water +10.3%
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
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 Fats +598%
Contains more Other +29.7%
Contains more Protein +11.9%
Contains more Carbs +118%
Contains more Water +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Chickpea raw
Chickpea raw
Contains more Monounsaturated Fat +446.6%
Contains more Polyunsaturated fat +952%
Contains less Saturated Fat -83.5%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Contains more Monounsaturated Fat +446.6%
Contains more Polyunsaturated fat +952%
Contains less Saturated Fat -83.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Chickpea raw
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

All nutrients comparison - raw data values

Nutrient Flax Chickpea raw Opinion
Net carbs 1.58g 50.75g Chickpea raw
Protein 18.29g 20.47g Chickpea raw
Fats 42.16g 6.04g Flax
Carbs 28.88g 62.95g Chickpea raw
Calories 534kcal 378kcal Flax
Sugar 1.55g 10.7g Flax
Fiber 27.3g 12.2g Flax
Calcium 255mg 57mg Flax
Iron 5.73mg 4.31mg Flax
Magnesium 392mg 79mg Flax
Phosphorus 642mg 252mg Flax
Potassium 813mg 718mg Flax
Sodium 30mg 24mg Chickpea raw
Zinc 4.34mg 2.76mg Flax
Copper 1.22mg 0.656mg Flax
Manganese 2.482mg 21.306mg Chickpea raw
Selenium 25.4µg 0µg Flax
Vitamin A 0IU 67IU Chickpea raw
Vitamin A RAE 0µg 3µg Chickpea raw
Vitamin E 0.31mg 0.82mg Chickpea raw
Vitamin C 0.6mg 4mg Chickpea raw
Vitamin B1 1.644mg 0.477mg Flax
Vitamin B2 0.161mg 0.212mg Chickpea raw
Vitamin B3 3.08mg 1.541mg Flax
Vitamin B5 0.985mg 1.588mg Chickpea raw
Vitamin B6 0.473mg 0.535mg Chickpea raw
Folate 87µg 557µg Chickpea raw
Vitamin K 4.3µg 9µg Chickpea raw
Tryptophan 0.297mg 0.2mg Flax
Threonine 0.766mg 0.766mg
Isoleucine 0.896mg 0.882mg Flax
Leucine 1.235mg 1.465mg Chickpea raw
Lysine 0.862mg 1.377mg Chickpea raw
Methionine 0.37mg 0.27mg Flax
Phenylalanine 0.957mg 1.103mg Chickpea raw
Valine 1.072mg 0.865mg Flax
Histidine 0.472mg 0.566mg Chickpea raw
Saturated Fat 3.663g 0.603g Chickpea raw
Monounsaturated Fat 7.527g 1.377g Flax
Polyunsaturated fat 28.73g 2.731g 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 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
63%
Flax
74%
Chickpea raw
Minerals Daily Need Coverage Score
191%
Flax
348%
Chickpea raw

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

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. 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.