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  6. Steak vs. Chickpea raw

Steak vs. Chickpea raw — In-Depth Nutrition Comparison

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Summary of differences between Steak and Chickpea raw

  • Steak has more Vitamin B12, Selenium, and Zinc, however, Chickpea raw is higher in Folate, Copper, Fiber, Vitamin B1, and Iron.
  • Chickpea raw covers your daily need of Folate 138% more than Steak.
  • Chickpea raw has less Cholesterol.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Steak 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.
Steak
Steak
2
:
8
Chickpea raw
Chickpea raw
Contains more Zinc +129.7%
Contains more Selenium +∞%
Contains more Calcium +375%
Contains more Iron +79.6%
Contains more Magnesium +243.5%
Contains more Phosphorus +54.6%
Contains more Potassium +157.3%
Contains less Sodium -58.6%
Contains more Copper +671.8%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Contains more Zinc +129.7%
Contains more Selenium +∞%
Contains more Calcium +375%
Contains more Iron +79.6%
Contains more Magnesium +243.5%
Contains more Phosphorus +54.6%
Contains more Potassium +157.3%
Contains less Sodium -58.6%
Contains more Copper +671.8%

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.
Steak
Steak
4
:
8
Chickpea raw
Chickpea raw
Contains more Vitamin D +∞%
Contains more Vitamin B2 +42%
Contains more Vitamin B3 +234.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +168%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +544.6%
Contains more Folate +9183.3%
Contains more Vitamin K +462.5%
Equal in Vitamin B6 - 0.535
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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 D +∞%
Contains more Vitamin B2 +42%
Contains more Vitamin B3 +234.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +168%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +544.6%
Contains more Folate +9183.3%
Contains more Vitamin K +462.5%
Equal in Vitamin B6 - 0.535

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
:
2
Chickpea raw
Chickpea raw
Contains more Protein +21.4%
Contains more Fats +214.9%
Contains more Water +623.8%
Contains more Carbs +∞%
Contains more Other +429.6%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 Protein +21.4%
Contains more Fats +214.9%
Contains more Water +623.8%
Contains more Carbs +∞%
Contains more Other +429.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
:
2
Chickpea raw
Chickpea raw
Contains more Monounsaturated Fat +566%
Contains less Saturated Fat -92.9%
Contains more Polyunsaturated fat +204.8%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 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 +566%
Contains less Saturated Fat -92.9%
Contains more Polyunsaturated fat +204.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Chickpea raw Opinion
Net carbs 0g 50.75g Chickpea raw
Protein 24.85g 20.47g Steak
Fats 19.02g 6.04g Steak
Carbs 0g 62.95g Chickpea raw
Calories 271kcal 378kcal Chickpea raw
Sugar 0g 10.7g Steak
Fiber 0g 12.2g Chickpea raw
Calcium 12mg 57mg Chickpea raw
Iron 2.4mg 4.31mg Chickpea raw
Magnesium 23mg 79mg Chickpea raw
Phosphorus 163mg 252mg Chickpea raw
Potassium 279mg 718mg Chickpea raw
Sodium 58mg 24mg Chickpea raw
Zinc 6.34mg 2.76mg Steak
Copper 0.085mg 0.656mg Chickpea raw
Manganese 21.306mg Chickpea raw
Selenium 31.8µg 0µg Steak
Vitamin A 25IU 67IU Chickpea raw
Vitamin A RAE 7µg 3µg Steak
Vitamin E 0.82mg Chickpea raw
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 4mg Chickpea raw
Vitamin B1 0.074mg 0.477mg Chickpea raw
Vitamin B2 0.301mg 0.212mg Steak
Vitamin B3 5.149mg 1.541mg Steak
Vitamin B5 1.588mg Chickpea raw
Vitamin B6 0.5mg 0.535mg Chickpea raw
Folate 6µg 557µg Chickpea raw
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 9µg Chickpea raw
Tryptophan 0.278mg 0.2mg Steak
Threonine 1.171mg 0.766mg Steak
Isoleucine 1.157mg 0.882mg Steak
Leucine 2.142mg 1.465mg Steak
Lysine 2.38mg 1.377mg Steak
Methionine 0.672mg 0.27mg Steak
Phenylalanine 0.997mg 1.103mg Chickpea raw
Valine 1.242mg 0.865mg Steak
Histidine 0.931mg 0.566mg Steak
Cholesterol 78mg 0mg Chickpea raw
Saturated Fat 8.443g 0.603g Chickpea raw
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 1.377g Steak
Polyunsaturated fat 0.896g 2.731g Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak 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
49%
Steak
74%
Chickpea raw
Minerals Daily Need Coverage Score
59%
Steak
348%
Chickpea raw

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 10.7g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 36)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 7.84g)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.