First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Chickpeas | Sweet potato |
Nutrient | chickpeas | sweet potato |
Protein | 11g | 4g |
Carbohydrate | 33g | 47g |
Fiber | 9g | 7g |
Fat | 3g | 0g |
Monounsat. Fat | 1g | 0g |
Polyunsat. Fat | 1g | 0g |
Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Nutrient | chickpeas | sweet potato |
Choline | 12% | 7% |
Vitamin A | 0% | 331% |
Vitamin C | 2% | 45% |
Vitamin E | 4% | 21% |
Vitamin K | 6% | 7% |
Sweet potato have significantly more Vitamins A, E, C than chickpeas . Chickpeas are a good source of Zinc, Phosphorus. Chickpeas are a great source of Iron. Sweet potato are a good source of Vitamin E, Pantothenic Acid, Vitamin B6, Iron. Sweet potato are a great source of Vitamin C. Sweet potato are an excellent source of Vitamin A.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Nutrient | chickpeas | sweet potato |
Vitamin B1 | 14% | 15% |
Vitamin B2 | 7% | 11% |
Vitamin B3 | 5% | 12% |
Vitamin B5 | 7% | 31% |
Vitamin B6 | 15% | 39% |
Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Nutrient | chickpeas | sweet potato |
Sodium | 1% | 5% |
Potasium | 10% | 17% |
Calcium | 12% | 14% |
Magnesium | 17% | 14% |
Phosphorus | 35% | 15% |
Iron | 59% | 32% |
Manganese | 55% | 30% |
Selenium | 10% | 1% |
Copper | 43% | 25% |
Zinc | 20% | 6% |