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  6. White bread vs. Chickpea raw

White bread vs. Chickpea raw — In-Depth Nutrition Comparison

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A recap on the differences between white bread and chickpea raw

  • White bread is higher in selenium and vitamin B3, yet chickpea raw is higher in manganese, folate, copper, fiber, vitamin B6, phosphorus, and vitamin B5.
  • Chickpea raw covers your daily manganese needs 903% more than white bread.
  • The amount of sodium in chickpea raw is lower.
  • The glycemic index of chickpea raw is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +152.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +243.5%
Contains more PotassiumPotassium +469.8%
Contains more IronIron +19.4%
Contains more CopperCopper +549.5%
Contains more ZincZinc +273%
Contains more PhosphorusPhosphorus +157.1%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +3875%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +210.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin B5Vitamin B5 +196.3%
Contains more Vitamin B6Vitamin B6 +514.9%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +401.8%
Contains more CholineCholine +580.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Chickpea raw DV% diff.
Manganese 0.536mg 21.306mg 903%
Folate 111µg 557µg 112%
Copper 0.101mg 0.656mg 62%
Selenium 22µg 0µg 40%
Fiber 2.7g 12.2g 38%
Vitamin B6 0.087mg 0.535mg 34%
Protein 8.85g 20.47g 23%
Phosphorus 98mg 252mg 22%
Vitamin B5 0.536mg 1.588mg 21%
Sodium 490mg 24mg 20%
Vitamin B3 4.78mg 1.541mg 20%
Zinc 0.74mg 2.76mg 18%
Potassium 126mg 718mg 17%
Choline 14.6mg 99.3mg 15%
Starch 37.17g 15%
Magnesium 23mg 79mg 13%
Calcium 144mg 57mg 9%
Iron 3.61mg 4.31mg 9%
Polyunsaturated fat 1.602g 2.731g 8%
Vitamin K 0.2µg 9µg 7%
Calories 266kcal 378kcal 6%
Vitamin B1 0.533mg 0.477mg 5%
Carbs 49.42g 62.95g 5%
Vitamin E 0.22mg 0.82mg 4%
Vitamin C 0mg 4mg 4%
Fats 3.33g 6.04g 4%
Fructose 2.43g 3%
Monounsaturated fat 0.599g 1.377g 2%
Vitamin B2 0.243mg 0.212mg 2%
Net carbs 46.72g 50.75g N/A
Sugar 5.67g 10.7g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.027g 0g N/A
Saturated fat 0.698g 0.603g 0%
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +374.2%
Contains more ProteinProtein +131.3%
Contains more FatsFats +81.4%
Contains more CarbsCarbs +27.4%
Contains more OtherOther +44.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -13.6%
Contains more Mono. FatMonounsaturated fat +129.9%
Contains more Poly. FatPolyunsaturated fat +70.5%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.