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Chickpeas vs. Cornmeal — In-Depth Nutrition Comparison

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How are Chickpeas and Cornmeal different?

  • Chickpeas is higher in Manganese, Copper, Fiber, and Phosphorus, however, Cornmeal is richer in Vitamin B1, Vitamin B3, Vitamin B2, Iron, Selenium, and Folate.
  • Daily need coverage for Manganese from Chickpeas is 37% higher.
  • Chickpeas contains 5 times more Copper than Cornmeal. While Chickpeas contains 0.352mg of Copper, Cornmeal contains only 0.076mg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Chickpeas vs Cornmeal infographic
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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.
Contains more Calcium +1533.3%
Contains more Magnesium +50%
Contains more Phosphorus +69.7%
Contains more Potassium +104.9%
Contains more Zinc +131.8%
Contains more Copper +363.2%
Contains more Manganese +492%
Contains more Iron +50.9%
Contains more Selenium +183.8%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1533.3%
Contains more Magnesium +50%
Contains more Phosphorus +69.7%
Contains more Potassium +104.9%
Contains more Zinc +131.8%
Contains more Copper +363.2%
Contains more Manganese +492%
Contains more Iron +50.9%
Contains more Selenium +183.8%
Equal in Sodium - 7

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.
:
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +19.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +692.6%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +506.3%
Contains more Vitamin B3 +844.5%
Contains more Vitamin B6 +30.9%
Contains more Folate +21.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +19.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +692.6%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +506.3%
Contains more Vitamin B3 +844.5%
Contains more Vitamin B6 +30.9%
Contains more Folate +21.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +24.6%
Contains more Fats +48%
Contains more Water +438.6%
Contains more Other +80.4%
Contains more Carbs +189.8%
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +24.6%
Contains more Fats +48%
Contains more Water +438.6%
Contains more Other +80.4%
Contains more Carbs +189.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +49.5%
Contains more Polyunsaturated fat +39.6%
Contains less Saturated Fat -18.2%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +49.5%
Contains more Polyunsaturated fat +39.6%
Contains less Saturated Fat -18.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Cornmeal Opinion
Net carbs 19.82g 75.55g Cornmeal
Protein 8.86g 7.11g Chickpeas
Fats 2.59g 1.75g Chickpeas
Carbs 27.42g 79.45g Cornmeal
Calories 164kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 4.8g 1.61g Cornmeal
Fiber 7.6g 3.9g Chickpeas
Calcium 49mg 3mg Chickpeas
Iron 2.89mg 4.36mg Cornmeal
Magnesium 48mg 32mg Chickpeas
Phosphorus 168mg 99mg Chickpeas
Potassium 291mg 142mg Chickpeas
Sodium 7mg 7mg
Zinc 1.53mg 0.66mg Chickpeas
Copper 0.352mg 0.076mg Chickpeas
Manganese 1.03mg 0.174mg Chickpeas
Selenium 3.7µg 10.5µg Cornmeal
Vitamin A 27IU 214IU Cornmeal
Vitamin A RAE 1µg 11µg Cornmeal
Vitamin E 0.35mg 0.12mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.551mg Cornmeal
Vitamin B2 0.063mg 0.382mg Cornmeal
Vitamin B3 0.526mg 4.968mg Cornmeal
Vitamin B5 0.286mg 0.24mg Chickpeas
Vitamin B6 0.139mg 0.182mg Cornmeal
Folate 172µg 209µg Cornmeal
Vitamin K 4µg 0µg Chickpeas
Tryptophan 0.085mg 0.038mg Chickpeas
Threonine 0.329mg 0.172mg Chickpeas
Isoleucine 0.38mg 0.242mg Chickpeas
Leucine 0.631mg 1.006mg Cornmeal
Lysine 0.593mg 0.105mg Chickpeas
Methionine 0.116mg 0.162mg Cornmeal
Phenylalanine 0.475mg 0.366mg Chickpeas
Valine 0.372mg 0.337mg Chickpeas
Histidine 0.244mg 0.172mg Chickpeas
Saturated Fat 0.269g 0.22g Cornmeal
Monounsaturated Fat 0.583g 0.39g Chickpeas
Polyunsaturated fat 1.156g 0.828g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Cornmeal
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
21%
Chickpeas
46%
Cornmeal
Minerals Daily Need Coverage Score
57%
Chickpeas
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 3.19g)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 32)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.4)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.