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Chickpeas vs. Groat — In-Depth Nutrition Comparison

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A recap on differences between Chickpeas and Groat

  • Chickpeas is higher in Folate, and Iron, yet Groat is higher in Copper, Magnesium, Vitamin B3, Vitamin B2, Phosphorus, Vitamin B5, Manganese, and Fiber.
  • Groat covers your daily Copper needs 83% more than Chickpeas.
  • Chickpeas contains 6 times more Folate than Groat. While Chickpeas contains 172µg of Folate, Groat contains only 30µg.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Buckwheat.

Infographic

Chickpeas vs Groat 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.
Contains more Calcium +172.2%
Contains more Iron +31.4%
Contains more Magnesium +381.3%
Contains more Phosphorus +106.5%
Contains more Potassium +58.1%
Contains less Sodium -85.7%
Contains more Zinc +56.9%
Contains more Copper +212.5%
Contains more Manganese +26.2%
Contains more Selenium +124.3%
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 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +172.2%
Contains more Iron +31.4%
Contains more Magnesium +381.3%
Contains more Phosphorus +106.5%
Contains more Potassium +58.1%
Contains less Sodium -85.7%
Contains more Zinc +56.9%
Contains more Copper +212.5%
Contains more Manganese +26.2%
Contains more Selenium +124.3%

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.
:
4
Groat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.9%
Contains more Folate +473.3%
Contains more Vitamin B2 +574.6%
Contains more Vitamin B3 +1234.6%
Contains more Vitamin B5 +331.1%
Contains more Vitamin B6 +51.1%
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 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.9%
Contains more Folate +473.3%
Contains more Vitamin B2 +574.6%
Contains more Vitamin B3 +1234.6%
Contains more Vitamin B5 +331.1%
Contains more Vitamin B6 +51.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +517.5%
Contains more Protein +49.5%
Contains more Fats +31.3%
Contains more Carbs +160.8%
Contains more Other +128.3%
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Water +517.5%
Contains more Protein +49.5%
Contains more Fats +31.3%
Contains more Carbs +160.8%
Contains more Other +128.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.7%
Contains more Polyunsaturated fat +11.3%
Contains more Monounsaturated Fat +78.4%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -63.7%
Contains more Polyunsaturated fat +11.3%
Contains more Monounsaturated Fat +78.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Groat Opinion
Net carbs 19.82g 61.5g Groat
Protein 8.86g 13.25g Groat
Fats 2.59g 3.4g Groat
Carbs 27.42g 71.5g Groat
Calories 164kcal 343kcal Groat
Sugar 4.8g Groat
Fiber 7.6g 10g Groat
Calcium 49mg 18mg Chickpeas
Iron 2.89mg 2.2mg Chickpeas
Magnesium 48mg 231mg Groat
Phosphorus 168mg 347mg Groat
Potassium 291mg 460mg Groat
Sodium 7mg 1mg Groat
Zinc 1.53mg 2.4mg Groat
Copper 0.352mg 1.1mg Groat
Manganese 1.03mg 1.3mg Groat
Selenium 3.7µg 8.3µg Groat
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.101mg Chickpeas
Vitamin B2 0.063mg 0.425mg Groat
Vitamin B3 0.526mg 7.02mg Groat
Vitamin B5 0.286mg 1.233mg Groat
Vitamin B6 0.139mg 0.21mg Groat
Folate 172µg 30µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg 0.192mg Groat
Threonine 0.329mg 0.506mg Groat
Isoleucine 0.38mg 0.498mg Groat
Leucine 0.631mg 0.832mg Groat
Lysine 0.593mg 0.672mg Groat
Methionine 0.116mg 0.172mg Groat
Phenylalanine 0.475mg 0.52mg Groat
Valine 0.372mg 0.678mg Groat
Histidine 0.244mg 0.309mg Groat
Saturated Fat 0.269g 0.741g Chickpeas
Monounsaturated Fat 0.583g 1.04g Groat
Polyunsaturated fat 1.156g 1.039g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Groat
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
33%
Groat
Minerals Daily Need Coverage Score
57%
Chickpeas
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.472g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 18)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1.6)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.