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  6. Flax seeds vs. Chickpea raw

Flax seeds vs. Chickpea raw — In-Depth Nutrition Comparison

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What are the main differences between Flax seeds and Chickpea raw?

  • Flax seeds 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 seeds 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.
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more MagnesiumMagnesium +396.2%
Contains more CalciumCalcium +347.4%
Contains more PotassiumPotassium +13.2%
Contains more IronIron +32.9%
Contains more CopperCopper +86%
Contains more ZincZinc +57.2%
Contains more PhosphorusPhosphorus +154.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +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.
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 13% 4% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin B1Vitamin B1 +244.7%
Contains more Vitamin B3Vitamin B3 +99.9%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +164.5%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more Vitamin B6Vitamin B6 +13.1%
Contains more Vitamin KVitamin K +109.3%
Contains more FolateFolate +540.2%
Contains more CholineCholine +26.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 FatsFats +598%
Contains more OtherOther +29.7%
Contains more ProteinProtein +11.9%
Contains more CarbsCarbs +118%
Contains more WaterWater +10.3%

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 0.603 g
Monounsaturated Fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated Fat +446.6%
Contains more Poly. FatPolyunsaturated fat +952%
Contains less Sat. FatSaturated 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 seeds 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 seeds Chickpea raw Opinion
Calories 534kcal 378kcal Flax seeds
Protein 18.29g 20.47g Chickpea raw
Fats 42.16g 6.04g Flax seeds
Vitamin C 0.6mg 4mg Chickpea raw
Net carbs 1.58g 50.75g Chickpea raw
Carbs 28.88g 62.95g Chickpea raw
Magnesium 392mg 79mg Flax seeds
Calcium 255mg 57mg Flax seeds
Potassium 813mg 718mg Flax seeds
Iron 5.73mg 4.31mg Flax seeds
Sugar 1.55g 10.7g Flax seeds
Fiber 27.3g 12.2g Flax seeds
Copper 1.22mg 0.656mg Flax seeds
Zinc 4.34mg 2.76mg Flax seeds
Phosphorus 642mg 252mg Flax seeds
Sodium 30mg 24mg Chickpea raw
Vitamin A 0IU 67IU Chickpea raw
Vitamin A RAE 0µg 3µg Chickpea raw
Vitamin E 0.31mg 0.82mg Chickpea raw
Manganese 2.482mg 21.306mg Chickpea raw
Selenium 25.4µg 0µg Flax seeds
Vitamin B1 1.644mg 0.477mg Flax seeds
Vitamin B2 0.161mg 0.212mg Chickpea raw
Vitamin B3 3.08mg 1.541mg Flax seeds
Vitamin B5 0.985mg 1.588mg Chickpea raw
Vitamin B6 0.473mg 0.535mg Chickpea raw
Vitamin K 4.3µg 9µg Chickpea raw
Folate 87µg 557µg Chickpea raw
Choline 78.7mg 99.3mg Chickpea raw
Saturated Fat 3.663g 0.603g Chickpea raw
Monounsaturated Fat 7.527g 1.377g Flax seeds
Polyunsaturated fat 28.73g 2.731g Flax seeds
Tryptophan 0.297mg 0.2mg Flax seeds
Threonine 0.766mg 0.766mg
Isoleucine 0.896mg 0.882mg Flax seeds
Leucine 1.235mg 1.465mg Chickpea raw
Lysine 0.862mg 1.377mg Chickpea raw
Methionine 0.37mg 0.27mg Flax seeds
Phenylalanine 0.957mg 1.103mg Chickpea raw
Valine 1.072mg 0.865mg Flax seeds
Histidine 0.472mg 0.566mg Chickpea raw
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Chickpea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
73%
Chickpea raw
Minerals Daily Need Coverage Score
191%
Flax seeds
348%
Chickpea raw

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds 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 seeds - 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.