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Tomato sauce vs. Chickpea raw — In-Depth Nutrition Comparison

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Summary of differences between tomato sauce and chickpea raw

  • Tomato sauce has less manganese, folate, copper, fiber, iron, vitamin B1, vitamin B6, phosphorus, vitamin B5, and zinc than chickpea raw.
  • Chickpea raw covers your daily need for manganese, 921% more than tomato sauce.

These are the specific foods used in this comparison Tomato sauce, canned, no salt added and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Tomato sauce vs Chickpea raw 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" 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 less SodiumSodium -54.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +426.7%
Contains more CalciumCalcium +307.1%
Contains more PotassiumPotassium +141.8%
Contains more IronIron +349%
Contains more CopperCopper +470.4%
Contains more ZincZinc +1154.5%
Contains more PhosphorusPhosphorus +833.3%
Contains more ManganeseManganese +18754.9%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin EVitamin E +75.6%
Contains more Vitamin B1Vitamin B1 +1887.5%
Contains more Vitamin B2Vitamin B2 +226.2%
Contains more Vitamin B3Vitamin B3 +55.5%
Contains more Vitamin B5Vitamin B5 +413.9%
Contains more Vitamin B6Vitamin B6 +445.9%
Contains more Vitamin KVitamin K +221.4%
Contains more FolateFolate +6088.9%
Contains more CholineCholine +903%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 WaterWater +1088.5%
Contains more ProteinProtein +1605.8%
Contains more FatsFats +1913.3%
Contains more CarbsCarbs +1085.5%
Contains more OtherOther +49.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +3029.5%
Contains more Poly. FatPolyunsaturated fat +2157%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato sauce Chickpea raw DV% diff.
Manganese 0.113mg 21.306mg 921%
Folate 9µg 557µg 137%
Copper 0.115mg 0.656mg 60%
Fiber 1.5g 12.2g 43%
Iron 0.96mg 4.31mg 42%
Protein 1.2g 20.47g 39%
Vitamin B1 0.024mg 0.477mg 38%
Vitamin B6 0.098mg 0.535mg 34%
Phosphorus 27mg 252mg 32%
Vitamin B5 0.309mg 1.588mg 26%
Zinc 0.22mg 2.76mg 23%
Carbs 5.31g 62.95g 19%
Calories 24kcal 378kcal 18%
Polyunsaturated fat 0.121g 2.731g 17%
Choline 9.9mg 99.3mg 16%
Magnesium 15mg 79mg 15%
Potassium 297mg 718mg 12%
Vitamin B2 0.065mg 0.212mg 11%
Fats 0.3g 6.04g 9%
Vitamin K 2.8µg 9µg 5%
Vitamin E 1.44mg 0.82mg 4%
Calcium 14mg 57mg 4%
Monounsaturated fat 0.044g 1.377g 3%
Saturated fat 0.041g 0.603g 3%
Vitamin B3 0.991mg 1.541mg 3%
Vitamin C 7mg 4mg 3%
Fructose 1.67g 2%
Vitamin A 22µg 3µg 2%
Selenium 0.6µg 0µg 1%
Sodium 11mg 24mg 1%
Net carbs 3.81g 50.75g N/A
Sugar 3.56g 10.7g N/A
Tryptophan 0.009mg 0.2mg 0%
Threonine 0.037mg 0.766mg 0%
Isoleucine 0.025mg 0.882mg 0%
Leucine 0.034mg 1.465mg 0%
Lysine 0.037mg 1.377mg 0%
Methionine 0.008mg 0.27mg 0%
Phenylalanine 0.036mg 1.103mg 0%
Valine 0.025mg 0.865mg 0%
Histidine 0.02mg 0.566mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce 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
12%
Tomato sauce
72%
Chickpea raw
Minerals Daily Need Coverage Score
15%
Tomato sauce
348%
Chickpea raw

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 7.14g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 0.562g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 5)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $1)
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
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.