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  6. Yam vs. Chickpea raw

Yam vs. Chickpea raw — In-Depth Nutrition Comparison

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What are the differences between yam and chickpea raw?

  • Chickpea raw is richer than yam in manganese, folate, copper, iron, fiber, vitamin B1, phosphorus, vitamin B5, zinc, and vitamin B6.
  • Chickpea raw's daily need coverage for manganese is 909% more.
  • The glycemic index of chickpea raw is lower.

We used Yam, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types in this article.

Infographic

Yam 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.
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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 PotassiumPotassium +13.6%
Contains less SodiumSodium -62.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +276.2%
Contains more CalciumCalcium +235.3%
Contains more IronIron +698.1%
Contains more CopperCopper +268.5%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +358.2%
Contains more ManganeseManganese +5266.8%

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.
Yam
Yam
2
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 +327.5%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +134.3%
Contains more Vitamin B1Vitamin B1 +325.9%
Contains more Vitamin B2Vitamin B2 +562.5%
Contains more Vitamin B3Vitamin B3 +179.2%
Contains more Vitamin B5Vitamin B5 +405.7%
Contains more Vitamin B6Vitamin B6 +82.6%
Contains more Vitamin KVitamin K +291.3%
Contains more FolateFolate +2321.7%
Contains more CholineCholine +501.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Chickpea raw DV% diff.
Manganese 0.397mg 21.306mg 909%
Folate 23µg 557µg 134%
Copper 0.178mg 0.656mg 53%
Iron 0.54mg 4.31mg 47%
Protein 1.53g 20.47g 38%
Fiber 4.1g 12.2g 32%
Vitamin B1 0.112mg 0.477mg 30%
Phosphorus 55mg 252mg 28%
Vitamin B5 0.314mg 1.588mg 25%
Zinc 0.24mg 2.76mg 23%
Vitamin B6 0.293mg 0.535mg 19%
Polyunsaturated fat 0.076g 2.731g 18%
Vitamin C 17.1mg 4mg 15%
Choline 16.5mg 99.3mg 15%
Magnesium 21mg 79mg 14%
Vitamin B2 0.032mg 0.212mg 14%
Calories 118kcal 378kcal 13%
Carbs 27.88g 62.95g 12%
Fats 0.17g 6.04g 9%
Vitamin B3 0.552mg 1.541mg 6%
Vitamin K 2.3µg 9µg 6%
Calcium 17mg 57mg 4%
Vitamin E 0.35mg 0.82mg 3%
Monounsaturated fat 0.006g 1.377g 3%
Saturated fat 0.037g 0.603g 3%
Potassium 816mg 718mg 3%
Sodium 9mg 24mg 1%
Selenium 0.7µg 0µg 1%
Net carbs 23.78g 50.75g N/A
Sugar 0.5g 10.7g N/A
Vitamin A 7µg 3µg 0%
Tryptophan 0.012mg 0.2mg 0%
Threonine 0.054mg 0.766mg 0%
Isoleucine 0.052mg 0.882mg 0%
Leucine 0.096mg 1.465mg 0%
Lysine 0.059mg 1.377mg 0%
Methionine 0.021mg 0.27mg 0%
Phenylalanine 0.071mg 1.103mg 0%
Valine 0.062mg 0.865mg 0%
Histidine 0.034mg 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 +806.3%
Contains more ProteinProtein +1237.9%
Contains more FatsFats +3452.9%
Contains more CarbsCarbs +125.8%
Contains more OtherOther +248.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 -93.9%
Contains more Mono. FatMonounsaturated fat +22850%
Contains more Poly. FatPolyunsaturated fat +3493.4%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.