In the quest for wholesome nutrition, the culinary landscape is adorned with a diverse array of superfoods, each vying for a place on the plates of health-conscious individuals. Among these contenders, Makhana (Fox Nuts) and Chickpeas stand out as nutritional powerhouses, offering a myriad of benefits that cater to various dietary preferences. As we embark on a comparative exploration, this article unveils the wonders of Chickpea & Makhana composition.
In providing a comprehensive understanding of their individual compositions, we will explore their calorie content along with other macronutrient information and read about the presence of essential micronutrients like magnesium, potassium & calcium. This article will enable you to make informed and health-oriented choices in crafting a balanced and nourishing diet.
Learning the Essence of the Component Elements
Before we get into the exciting showdown between Chickpea and Makhana composition, let us take a closer look at the importance of each nutrient for our bodies.
Macronutrients
- Calories (Energy Content)
- Calories, serving as the body’s primary fuel source, are indispensable for a myriad of physiological functions, ranging from basic activities like breathing to more demanding endeavours such as exercising.
- The critical aspect lies in maintaining a delicate equilibrium in calorie intake; insufficient calories can impede proper bodily functions, while an excess may be stored as fat.
- Total Fat Overview
- Fat, an essential nutrient, assumes a pivotal role in absorbing vitamins and minerals, serving as a fundamental energy source.
- The emphasis on moderation is paramount, as an excessive fat intake can contribute to health issues such as obesity and heart disease.
- Saturated Fat Concerns
- Saturated fat, acknowledged for its potential to elevate LDL (bad) cholesterol, inherently poses risks to heart health.
- Prudent management of saturated fat intake becomes imperative to sustain a healthy heart and minimize the likelihood of heart disease.
- Significance of Protein
- Protein, a vital nutrient, plays a central role in the construction and repair of tissues.
- Beyond tissue health, it proves indispensable for fundamental bodily functions, encompassing enzyme production and hormone regulation.
Micronutrients
- Magnesium’s Vital Functions
- Magnesium, a critical mineral, actively participates in over 300 enzyme reactions crucial for muscle contractions, nerve signalling, and blood sugar regulation.
- Its contribution extends to the maintenance of robust bones and teeth.
- Potassium’s Importance
- Potassium, another essential mineral, provides support for proper muscle function, nerve signalling, and heart health.
- Its role further extends to maintaining the delicate balance of fluids within the body.
- Calcium’s Versatile Role
- Calcium, essential for maintaining robust bones and teeth, plays a pivotal role in blood clotting and nerve signalling.
- Inadequate calcium intake prompts the body to extract calcium from bones, leading to bone loss and the development of osteoporosis.
Chickpea and Makhana Composition
Having learned the profound importance of each nutritional element in our earlier discussion, it’s time to turn our attention to Chickpea and Makhana composition to see which one emerges victorious.
Makhana (Plain)
- Calories (332kcal): Calories in makhana are moderate, making it an excellent choice for those aiming to manage their calorie intake.
- Total Fat (2g): It is exceptionally low in total fat, ideal for those seeking a low-fat snack option.
- Saturated Fat (0.3g): Makhana is remarkably low in saturated fat, reducing the risk of cardiovascular issues.
- Makhana Protein (15g): Makhana boasts a substantial protein content, making it a suitable choice for individuals looking to increase their protein intake.
- Magnesium (210mg): Abundant in magnesium, Makhana contributes to muscle and nerve function and overall well-being.
- Potassium (1368mg): Its high potassium content helps regulate heart rhythm and maintain proper muscle and nerve function.
- Calcium (163mg): Makhana aids in bone health with a significant calcium content.
Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/nutrients
Chickpeas
- Calories (378kcal): Chickpeas present a slightly higher calorie count compared to Makhana, potentially raising concerns for those conscious of their caloric intake.
- Total Fat (6.04g): With a higher total fat content, chickpeas may not be the optimal choice for individuals seeking a low-fat snack option, especially when contrasted with the notably low-fat Makhana.
- Saturated Fat (0.6g): Chickpeas have a higher saturated fat content compared to Makhana, which could affect cardiovascular health considerations.
- Protein (20.5g): Chickpeas boast a commendable protein content, and are the obvious choice for people looking to increase their protein intake.
- Magnesium (79mg): Despite containing magnesium, chickpeas fall significantly behind Makhana in this department. Makhana’s superior magnesium content contributes more significantly to muscle and nerve function and overall well-being.
- Potassium (718mg): Chickpeas, while containing potassium, do not match the impressive levels found in Makhana. Makhana’s high potassium content positions it as a more effective choice in regulating heart rhythm and maintaining proper muscle and nerve function.
- Calcium (57mg): Makhana exhibits a higher calcium content compared to chickpeas, boasting a more substantial contribution to bone health.
Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
Conclusion
In the nutritional duel between Makhana and Chickpeas, a nuanced picture emerges, highlighting the distinctive qualities of these two wholesome options. While Chickpeas display commendable attributes, Makhana stands out as the preferred choice for those prioritizing specific health-conscious criteria.
Chickpeas, with their slightly higher calorie count, may raise concerns for individuals mindful of caloric intake. Moreover, the elevated total fat and saturated fat content in Chickpeas, in comparison to the notably low-fat Makhana, positions the latter as a more favourable option for those seeking a low-fat snack.
Undoubtedly, Chickpeas shine in the protein department, making them an obvious choice for individuals aiming to elevate their protein intake. However, Makhana remains a strong competitor, offering substantial protein concentration alongside its other nutritional benefits.
In the realm of essential minerals, Makhana takes the lead with significantly higher magnesium, potassium, and calcium levels. This superior mineral content not only contributes more substantially to muscle and nerve function but also positions Makhana as an effective choice in regulating heart rhythm and maintaining bone health.
The choice between these two nutritious options ultimately hinges on individual dietary priorities and the quest for a snack that harmonizes taste and well-being. So, now that you know about Chickpea and Makhana composition, the next time you reach for a snack, remember to check out our handpicked Makhana varieties Jumbo & Premium Makhana.
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