Chickpeas (garbanzo Beans Bengal Gram) (Raw)vsNuts Coconut Meat (Raw)
Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g. Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein, Nuts Coconut Meat (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chickpeas (garbanzo Beans Bengal Gram) (Raw) vs Nuts Coconut Meat (Raw)
Chickpeas (garbanzo Beans Bengal Gram) (Raw) will keep you satisfied longer with 12.2g fiber, 20.5g protein, 6g fat — fat and protein slow digestion while fiber adds bulk.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) packs 20.5g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) provides 718mg of potassium per 100g — important for muscle function and hydration.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) provides 57mg of calcium per 100g — a much better source for bone health.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 4.3mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Chickpeas (garbanzo Beans Bengal Gram) (Raw)
No major nutritional red flags stand out per 100g.
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Chickpeas (garbanzo Beans Bengal Gram) | Nuts Coconut Meat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 378kcal19% | 354kcal18% | +24kcal |
| Protein | 21g41% | 3.3g7% | +17g |
| Total Fat | 6.0g8% | 34g43% | <0.1g |
| Saturated Fat | 0.60g3% | 30g149% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 15g6% | +48g |
| Dietary Fiber | 12g44% | 9.0g32% | +3.2g |
| Sugars | 11g | 6.2g | +4.5g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 0mcg0% | +3.0mcg |
| Vitamin C | 4.0mg4% | 3.3mg4% | +0.70mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.82mg5% | 0.24mg2% | +0.58mg |
| Vitamin K | 9.0mcg8% | 0.20mcg0% | +8.8mcg |
| Vitamin B6 | 0.54mg31% | <0.1mg3% | +0.48mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 557mcg139% | 26mcg7% | +531mcg |
| Thiamin (B1) | 0.48mg40% | <0.1mg6% | +0.41mg |
| Riboflavin (B2) | 0.21mg16% | <0.1mg2% | +0.19mg |
| Niacin (B3) | 1.5mg10% | 0.54mg3% | +1.0mg |
| 🔶Minerals | |||
| Sodium | 24mg1% | 20mg1% | +4.0mg |
| Calcium | 57mg4% | 14mg1% | +43mg |
| Iron | 4.3mg24% | 2.4mg14% | +1.9mg |
| Potassium | 718mg15% | 356mg8% | +362mg |
| Phosphorus | 252mg20% | 113mg9% | +139mg |
| Magnesium | 79mg19% | 32mg8% | +47mg |
| Zinc | 2.8mg25% | 1.1mg10% | +1.7mg |
| Copper | 0.66mg73% | 0.43mg48% | +0.22mg |
| Manganese | 4.2mg180% | 1.5mg65% | +2.7mg |
| Selenium | 0mcg0% | 10mcg18% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is moderately lower in calories than Chickpeas (garbanzo Beans Bengal Gram) (Raw), containing 354 kcal compared to 378 kcal per 100g (7% fewer calories).
Protein: Chickpeas (garbanzo Beans Bengal Gram) (Raw) provides more protein with 20.5g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Chickpeas (garbanzo Beans Bengal Gram) (Raw) offers better value for building and maintaining muscle.
Fat: Chickpeas (garbanzo Beans Bengal Gram) (Raw) is the leaner option with 6.04g of total fat per 100g compared to 33.5g. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has less saturated fat (0.603g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 3mcg vs 0mcg), Vitamin K (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 9mcg vs 0.2mcg), Folate (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 557mcg vs 26mcg).
Key Minerals: Notable mineral differences include Selenium (Nuts Coconut Meat (Raw): 10.1mcg vs 0mcg), Calcium (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 57mg vs 14mg), Manganese (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4.15mg vs 1.5mg).
Diet Suitability: Chickpeas (garbanzo Beans Bengal Gram) (Raw) fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Coconut Meat (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein with 20.5g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Coconut Meat (Raw)?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 378 kcal.
- Is Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Coconut Meat (Raw) healthier?
- It depends on your goals. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 20.5g protein per 100g, while Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Coconut Meat (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is leaner with 6.04g of fat per 100g compared to 33.5g.
- Which has more fiber, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Coconut Meat (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fiber with 12.2g per 100g compared to 9g.