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  6. Cereal vs. Chickpeas

Cereal vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on differences between Cereal and Chickpeas

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, yet Chickpeas is higher in Fiber.
  • Cereal covers your daily Vitamin B1 needs 514% more than Chickpeas.
  • Cereal contains 814 times more Vitamin A RAE than Chickpeas. While Cereal contains 814µg of Vitamin A RAE, Chickpeas contains only 1µg.
  • The amount of Sodium in Chickpeas is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Cereal vs Chickpeas infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
Cereal
3
:
7
Chickpeas
Chickpeas
Contains more Iron +1078.5%
Contains more Zinc +396.7%
Contains more Selenium +70.3%
Contains more Calcium +390%
Contains more Magnesium +152.6%
Contains more Phosphorus +118.2%
Contains more Potassium +177.1%
Contains less Sodium -99.1%
Contains more Copper +156.9%
Contains more Manganese +30.4%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Iron +1078.5%
Contains more Zinc +396.7%
Contains more Selenium +70.3%
Contains more Calcium +390%
Contains more Magnesium +152.6%
Contains more Phosphorus +118.2%
Contains more Potassium +177.1%
Contains less Sodium -99.1%
Contains more Copper +156.9%
Contains more Manganese +30.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
Cereal
6
:
6
Chickpeas
Chickpeas
Contains more Vitamin A +10240.7%
Contains more Vitamin C +2861.5%
Contains more Vitamin B1 +5320.7%
Contains more Vitamin B2 +6042.9%
Contains more Vitamin B3 +5531.2%
Contains more Vitamin B6 +4206.5%
Contains more Vitamin E +337.5%
Contains more Vitamin B5 +26.5%
Contains more Vitamin K +∞%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin A +10240.7%
Contains more Vitamin C +2861.5%
Contains more Vitamin B1 +5320.7%
Contains more Vitamin B2 +6042.9%
Contains more Vitamin B3 +5531.2%
Contains more Vitamin B6 +4206.5%
Contains more Vitamin E +337.5%
Contains more Vitamin B5 +26.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
:
3
Chickpeas
Chickpeas
Contains more Carbs +216.7%
Contains more Other +142.4%
Contains more Protein +46.2%
Contains more Fats +139.8%
Contains more Water +1492.9%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Carbs +216.7%
Contains more Other +142.4%
Contains more Protein +46.2%
Contains more Fats +139.8%
Contains more Water +1492.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +185.8%
Contains more Polyunsaturated fat +226.6%
Equal in Saturated Fat - 0.269
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +185.8%
Contains more Polyunsaturated fat +226.6%
Equal in Saturated Fat - 0.269

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Chickpeas
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Chickpeas Opinion
Net carbs 85.45g 19.82g Cereal
Protein 6.06g 8.86g Chickpeas
Fats 1.08g 2.59g Chickpeas
Carbs 86.85g 27.42g Cereal
Calories 378kcal 164kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g 4.8g Chickpeas
Fiber 1.4g 7.6g Chickpeas
Calcium 10mg 49mg Chickpeas
Iron 34.06mg 2.89mg Cereal
Magnesium 19mg 48mg Chickpeas
Phosphorus 77mg 168mg Chickpeas
Potassium 105mg 291mg Chickpeas
Sodium 795mg 7mg Chickpeas
Zinc 7.6mg 1.53mg Cereal
Copper 0.137mg 0.352mg Chickpeas
Manganese 0.79mg 1.03mg Chickpeas
Selenium 6.3µg 3.7µg Cereal
Vitamin A 2792IU 27IU Cereal
Vitamin A RAE 814µg 1µg Cereal
Vitamin E 0.08mg 0.35mg Chickpeas
Vitamin C 38.5mg 1.3mg Cereal
Vitamin B1 6.288mg 0.116mg Cereal
Vitamin B2 3.87mg 0.063mg Cereal
Vitamin B3 29.62mg 0.526mg Cereal
Vitamin B5 0.226mg 0.286mg Chickpeas
Vitamin B6 5.986mg 0.139mg Cereal
Folate 172µg Chickpeas
Vitamin K 0µg 4µg Chickpeas
Tryptophan 0.066mg 0.085mg Chickpeas
Threonine 0.241mg 0.329mg Chickpeas
Isoleucine 0.26mg 0.38mg Chickpeas
Leucine 0.767mg 0.631mg Cereal
Lysine 0.113mg 0.593mg Chickpeas
Methionine 0.13mg 0.116mg Cereal
Phenylalanine 0.365mg 0.475mg Chickpeas
Valine 0.344mg 0.372mg Chickpeas
Histidine 0.162mg 0.244mg Chickpeas
Saturated Fat 0.26g 0.269g Cereal
Monounsaturated Fat 0.204g 0.583g Chickpeas
Polyunsaturated fat 0.354g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
393%
Cereal
21%
Chickpeas
Minerals Daily Need Coverage Score
183%
Cereal
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 5.55g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 788mg)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.