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  6. Yogurt vs. Chickpea raw

Yogurt vs. Chickpea raw — In-Depth Nutrition Comparison

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Important differences between yogurt and chickpea raw

  • Yogurt has more vitamin B12; however, chickpea raw has more manganese, folate, copper, iron, fiber, vitamin B1, vitamin B6, vitamin B5, and zinc.
  • Chickpea raw's daily need coverage for manganese is 926% more.
  • Chickpea raw has a higher glycemic index than yogurt.

The food varieties used in the comparison are Yogurt, Greek, plain, nonfat and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Yogurt 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.
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +93%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +618.2%
Contains more PotassiumPotassium +409.2%
Contains more IronIron +6057.1%
Contains more CopperCopper +3758.8%
Contains more ZincZinc +430.8%
Contains more PhosphorusPhosphorus +86.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +236633.3%

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.
Yogurt
Yogurt
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 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin B2Vitamin B2 +31.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin B1Vitamin B1 +1973.9%
Contains more Vitamin B3Vitamin B3 +640.9%
Contains more Vitamin B5Vitamin B5 +379.8%
Contains more Vitamin B6Vitamin B6 +749.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7857.1%
Contains more CholineCholine +557.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Chickpea raw DV% diff.
Manganese 0.009mg 21.306mg 926%
Folate 7µg 557µg 138%
Copper 0.017mg 0.656mg 71%
Iron 0.07mg 4.31mg 53%
Fiber 0g 12.2g 49%
Vitamin B1 0.023mg 0.477mg 38%
Vitamin B6 0.063mg 0.535mg 36%
Vitamin B12 0.75µg 0µg 31%
Vitamin B5 0.331mg 1.588mg 25%
Protein 10.19g 20.47g 21%
Carbs 3.6g 62.95g 20%
Zinc 0.52mg 2.76mg 20%
Polyunsaturated fat 0.012g 2.731g 18%
Selenium 9.7µg 0µg 18%
Potassium 141mg 718mg 17%
Phosphorus 135mg 252mg 17%
Magnesium 11mg 79mg 16%
Calories 59kcal 378kcal 16%
Choline 15.1mg 99.3mg 15%
Fats 0.39g 6.04g 9%
Vitamin K 0µg 9µg 8%
Vitamin B3 0.208mg 1.541mg 8%
Vitamin B2 0.278mg 0.212mg 5%
Vitamin E 0.01mg 0.82mg 5%
Calcium 110mg 57mg 5%
Vitamin C 0mg 4mg 4%
Monounsaturated fat 0.053g 1.377g 3%
Cholesterol 5mg 0mg 2%
Saturated fat 0.117g 0.603g 2%
Sodium 36mg 24mg 1%
Net carbs 3.6g 50.75g N/A
Sugar 3.24g 10.7g N/A
Vitamin A 1µg 3µg 0%
Trans fat 0.006g 0g N/A
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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +1008.1%
Contains more ProteinProtein +100.9%
Contains more FatsFats +1448.7%
Contains more CarbsCarbs +1648.6%
Contains more OtherOther +297.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -80.6%
Contains more Mono. FatMonounsaturated fat +2498.1%
Contains more Poly. FatPolyunsaturated fat +22658.3%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.