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  6. Walnut vs. Chickpea raw

Walnut vs. Chickpea raw — In-Depth Nutrition Comparison

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Differences between walnut and chickpea raw

  • Walnut has more copper, fats, and magnesium, while chickpea raw has more manganese, folate, fiber, vitamin B5, iron, and carbs.
  • Chickpea raw's daily need coverage for manganese is 778% higher.
  • Chickpea raw contains 11 times less fats than walnut. Walnut contains 65.21g of fats, while chickpea raw contains 6.04g.
  • 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 Nuts, walnuts, english and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Walnut vs Chickpea raw 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.
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%
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 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 +∞%
Contains more PotassiumPotassium +62.8%
Contains more IronIron +48.1%
Contains more ManganeseManganese +524.1%

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.
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%
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%
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 ~0.535mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +979.6%
Contains more ProteinProtein +34.4%
Contains more CarbsCarbs +359.2%
Contains more WaterWater +88.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 more Mono. FatMonounsaturated fat +548.7%
Contains more Poly. FatPolyunsaturated fat +1627.4%
Contains less Sat. FatSaturated fat -90.2%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.