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  6. Chickpea raw vs. Walnut

Chickpea raw vs. Walnut — In-Depth Nutrition Comparison

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Differences between chickpea raw and walnut

  • Chickpea raw has more manganese, folate, fiber, vitamin B5, iron, and carbs, while walnut has more copper, fats, and magnesium.
  • Chickpea raw's daily need coverage for manganese is 778% higher.
  • Walnut contains 6 times less folate than chickpea raw. Chickpea raw contains 557µg of folate, while walnut contains 98µg.
  • The amount of saturated fat in chickpea raw is lower.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of chickpea raw is 36.

The food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Nuts, walnuts, english.

Infographic

Chickpea raw vs Walnut infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Walnut
Walnut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more PotassiumPotassium +62.8%
Contains more IronIron +48.1%
Contains more ManganeseManganese +524.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +71.9%
Contains more CopperCopper +141.8%
Contains more ZincZinc +12%
Contains more PhosphorusPhosphorus +37.3%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1% 16% 119% 49% 29% 95% 123% 0% 23% 418%
Walnut
Walnut
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin CVitamin C +207.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +17.1%
Contains more Vitamin B1Vitamin B1 +39.9%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B5Vitamin B5 +178.6%
Contains more Vitamin KVitamin K +233.3%
Contains more FolateFolate +468.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.537mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Walnut DV% diff.
Manganese 21.306mg 3.414mg 778%
Polyunsaturated fat 2.731g 47.174g 296%
Folate 557µg 98µg 115%
Copper 0.656mg 1.586mg 103%
Fats 6.04g 65.21g 91%
Saturated fat 0.603g 6.126g 25%
Fiber 12.2g 6.7g 22%
Vitamin B5 1.588mg 0.57mg 20%
Magnesium 79mg 158mg 19%
Monounsaturated fat 1.377g 8.933g 19%
Iron 4.31mg 2.91mg 18%
Carbs 62.95g 13.71g 16%
Calories 378kcal 654kcal 14%
Phosphorus 252mg 346mg 13%
Vitamin B1 0.477mg 0.341mg 11%
Choline 99.3mg 39.2mg 11%
Protein 20.47g 15.23g 10%
Selenium 0µg 4.9µg 9%
Potassium 718mg 441mg 8%
Vitamin B2 0.212mg 0.15mg 5%
Vitamin K 9µg 2.7µg 5%
Calcium 57mg 98mg 4%
Vitamin C 4mg 1.3mg 3%
Zinc 2.76mg 3.09mg 3%
Vitamin B3 1.541mg 1.125mg 3%
Sodium 24mg 2mg 1%
Vitamin E 0.82mg 0.7mg 1%
Protein per 100 calories 5.4g 2.3g N/A
Calories per 10 g protein 185kcal 429kcal N/A
Weight per 100 calories 26g 15g N/A
Unsaturated / Saturated Fat ratio 6.8 9.2 N/A
Net carbs 50.75g 7.01g N/A
Sugar 10.7g 2.61g N/A
Starch 0.06g 0%
Vitamin A 3µg 1µg 0%
Vitamin B6 0.535mg 0.537mg 0%
Tryptophan 0.2mg 0.17mg 0%
Threonine 0.766mg 0.596mg 0%
Isoleucine 0.882mg 0.625mg 0%
Leucine 1.465mg 1.17mg 0%
Lysine 1.377mg 0.424mg 0%
Methionine 0.27mg 0.236mg 0%
Phenylalanine 1.103mg 0.711mg 0%
Valine 0.865mg 0.753mg 0%
Histidine 0.566mg 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Walnut
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +34.4%
Contains more CarbsCarbs +359.2%
Contains more WaterWater +88.7%
Contains more FatsFats +979.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +548.7%
Contains more Poly. FatPolyunsaturated fat +1627.4%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.