Chickpeas vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between chickpeas and mashed potato?

Chickpeas have more folate, manganese, copper, iron, fiber, phosphorus, zinc, vitamin B1, and magnesium than mashed potato.
Chickpeas' daily need coverage for folate is 41% higher.
Mashed potato has 11 times less manganese than chickpeas. Chickpeas have 1.03mg of manganese, while mashed potato has 0.098mg.
Chickpeas are lower in sodium.
Mashed potato has a higher glycemic index (87) than chickpeas (36).

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Fast foods, potato, mashed types in this comparison.

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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.

Chickpeas

Mashed potato

Contains more MagnesiumMagnesium	+220%
Contains more CalciumCalcium	+172.2%
Contains more IronIron	+832.3%
Contains more CopperCopper	+905.7%
Contains more ZincZinc	+595.5%
Contains more PhosphorusPhosphorus	+184.7%
Contains less SodiumSodium	-97.7%
Contains more ManganeseManganese	+951%
Contains more SeleniumSelenium	+362.5%

~equal in Potassium ~286mg

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.

Chickpeas

Mashed potato

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+673.3%
Contains more Vitamin B2Vitamin B2	+320%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+15.8%
Contains more FolateFolate	+1811.1%

Contains more Vitamin AVitamin A	+4200%
Contains more Vitamin EVitamin E	+20%
Contains more Vitamin B3Vitamin B3	+105.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+47.5%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.03mg	0.098mg	41%
Folate	172µg	9µg	41%
Copper	0.352mg	0.035mg	35%
Iron	2.89mg	0.31mg	32%
Fiber	7.6g	1.3g	25%
Phosphorus	168mg	59mg	16%
Protein	8.86g	1.65g	14%
Sodium	7mg	306mg	13%
Zinc	1.53mg	0.22mg	12%
Magnesium	48mg	15mg	8%
Vitamin B1	0.116mg	0.015mg	8%
Vitamin B5	0.286mg		6%
Starch		12.1g	5%
Vitamin A	1µg	43µg	5%
Selenium	3.7µg	0.8µg	5%
Choline	42.8mg	13.4mg	5%
Calories	164kcal	89kcal	4%
Carbs	27.42g	14.65g	4%
Vitamin B2	0.063mg	0.015mg	4%
Calcium	49mg	18mg	3%
Vitamin B3	0.526mg	1.08mg	3%
Vitamin B12	0µg	0.07µg	3%
Vitamin K	4µg	5.9µg	2%
Vitamin C	1.3mg	0mg	1%
Vitamin B6	0.139mg	0.12mg	1%
Saturated fat	0.269g	0.577g	1%
Polyunsaturated fat	1.156g	1.342g	1%
Protein per 100 calories	5.4g	1.9g	N/A
Calories per 10 g protein	185kcal	539kcal	N/A
Weight per 100 calories	61g	112g	N/A
Fats	2.59g	2.82g	0%
Unsaturated / Saturated Fat ratio	6.5	3.6	N/A
Net carbs	19.82g	13.35g	N/A
Potassium	291mg	286mg	0%
Sugar	4.8g	0.5g	N/A
Vitamin E	0.35mg	0.42mg	0%
Trans fat	0g	0.105g	N/A
Monounsaturated fat	0.583g	0.72g	0%
Tryptophan	0.085mg		0%
Threonine	0.329mg		0%
Isoleucine	0.38mg		0%
Leucine	0.631mg		0%
Lysine	0.593mg		0%
Methionine	0.116mg		0%
Phenylalanine	0.475mg		0%
Valine	0.372mg		0%
Histidine	0.244mg		0%
Fructose		0.2g	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.174g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Eicosadienoic acid		0.001g	N/A
Omega-6 - Linoleic acid		1.146g	N/A