Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds, Raw has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B6, Thiamin and Folate.
The food contains 60.65g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 19.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average.
It gives a good yield of Iron at 6.24 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Side Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 85, for Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds, Raw, and we advise that this food on a regular basis.
Calories from Protein | 21% | |
Calories from Fat | 15% | |
Calories from Carbs | 65% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 67 IU | 1.3% | Mid 40% | Average |
Retinol | 0 mcg | |||
Retinol Activity Equivalent | 3 mcg | |||
Alpha Carotene | 0 mcg | |||
Beta Carotene | 40 mcg | |||
Beta Cryptoxanthin | 0 mcg | |||
Lycopene | 0 mcg | |||
Lutein Zeaxanthin | 0 mcg | |||
Vitamin C | 4 mg | 6.7% | Top 30% | High |
Vitamin E | 0.82 mg | 2.7% | Top 30% | High |
Vitamin K | 9 mcg | 11.2% | Top 30% | High |
Thiamin | 0.48 mg | 31.8% | Top 30% | High |
Riboflavin | 0.21 mg | 12.5% | Mid 40% | Average |
Niacin | 1.5 mg | 7.7% | Mid 40% | Average |
Vitamin B6 | 0.54 mg | 26.8% | Top 30% | High |
Folate | 557 mcg | 139.3% | Top 10% | Very High |
Food Folate | 557 mcg | |||
Folic Acid | 0 mcg | |||
Dietary Folate Equivalents | 557 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 1.6 mg | 15.9% | Top 10% | Very High |
Choline | 95.2 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 105 mg | 10.5% | Top 30% | High |
Iron | 6.2 mg | 34.7% | Top 10% | Very High |
Magnesium | 115 mg | 28.8% | Top 10% | Very High |
Phosphorus | 366 mg | 36.6% | Top 10% | Very High |
Potassium | 875 mg | 25% | Top 10% | Very High |
Sodium | 24 mg | 1% | Bottom 30% | Low |
Zinc | 3.4 mg | 22.9% | Top 30% | High |
Copper | 0.85 mg | 42.4% | Top 10% | Very High |
Manganese | 2.2 mg | 110.2% | Top 10% | Very High |
Selenium | 8.2 mcg | 11.7% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 60.6 g | 20.2% | Top 30% | High |
Dietary Fiber | 17.4 g | 69.6% | Top 10% | Very High |
Sugars | 10.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 19.3 g | 38.6% | Top 30% | High |
Tryptophan | 185 mg | |||
Threonine | 716.1 mg | |||
Isoleucine | 828 mg | |||
Leucine | 1374.1 mg | |||
Lysine | 1291.1 mg | |||
Methionine | 253 mg | |||
Cystine | 259 mg | |||
Phenylalanine | 1034.1 mg | |||
Tyrosine | 478.9 mg | |||
Valine | 809 mg | |||
Arginine | 1818.9 mg | |||
Histidine | 531 mg | |||
Alanine | 828 mg | |||
Aspartic Acid | 2270.3 mg | |||
Glutamic Acid | 3374.7 mg | |||
Glycine | 803.1 mg | |||
Proline | 796.9 mg | |||
Serine | 972.9 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 6 g | 9.3% | Mid 40% | Average |
Saturated Fat | 0.63 g | 3.1% | Mid 40% | Average |
Monounsaturated Fat | 1.4 g | |||
Polyunsaturated Fat | 2.7 g | |||
Total Trans Fatty Acids | 0 g | |||
Total Omega 3 Fatty Acids | 101 mg | |||
Total Omega 6 Fatty Acids | 2593.2 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 11.5 g | |||
Ash | 2.5 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 364 Calories from Fat 51
% Daily Value *
Total Fat 6 g 9.3%
Saturated Fat 0.63 g 3.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 24 mg 1%
Total Carbohydrates 60.6 g 20.2%
Dietary Fiber 17.4 g69.6%
Sugars 10.7 g
Protein 19.3 g 38.6%
Vitamin A 1.3% Vitamin C 6.7%
Calcium 10.5% Iron 34.7%
*Based on a 2000 Calorie diet
Per 100g | Calories 119
Protein 4.9 g | Carbs 22.6 g | Fat 1.1 g
Per 100g | Calories 164
Protein 8.9 g | Carbs 27.4 g | Fat 2.6 g
Per 100g | Calories 164
Protein 8.9 g | Carbs 27.4 g | Fat 2.6 g
Per 100g | Calories 345
Protein 22 g | Carbs 60.7 g | Fat 2.6 g
Per 100g | Calories 164
Protein 8.9 g | Carbs 27.4 g | Fat 2.6 g
Per 100g | Calories 164
Protein 8.9 g | Carbs 27.4 g | Fat 2.6 g
Per 100g | Calories 222
Protein 4.6 g | Carbs 88.9 g | Fat 0.65 g
Per 100g | Calories 71
Protein 5.5 g | Carbs 12.4 g | Fat 0.22 g
Per 100g | Calories 164
Protein 8.9 g | Carbs 27.4 g | Fat 2.6 g
Per 100g | Calories 119
Protein 4.9 g | Carbs 22.6 g | Fat 1.1 g