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Chickpeas vs. Pasta — In-Depth Nutrition Comparison

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Differences between Chickpeas and Pasta

  • Chickpeas has more Manganese, Copper, Folate, Iron, Phosphorus, Zinc, Vitamin B6, and Potassium, while Pasta has more Vitamin B1.
  • Chickpeas's daily need coverage for Manganese is 35% higher.
  • Pasta contains 12 times less Potassium than Chickpeas. Chickpeas contains 291mg of Potassium, while Pasta contains 24mg.

The food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Chickpeas vs Pasta 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 +716.7%
Contains more Iron +153.5%
Contains more Magnesium +166.7%
Contains more Phosphorus +166.7%
Contains more Potassium +1112.5%
Contains more Zinc +173.2%
Contains more Copper +278.5%
Contains more Manganese +359.8%
Contains less Sodium -14.3%
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 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +716.7%
Contains more Iron +153.5%
Contains more Magnesium +166.7%
Contains more Phosphorus +166.7%
Contains more Potassium +1112.5%
Contains more Zinc +173.2%
Contains more Copper +278.5%
Contains more Manganese +359.8%
Contains less Sodium -14.3%

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
Pasta
Contains more Vitamin A +35%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +308.8%
Contains more Folate +168.8%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B3 +88.6%
Contains more Vitamin B12 +∞%
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 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin A +35%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +308.8%
Contains more Folate +168.8%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B3 +88.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +72%
Contains more Fats +146.7%
Contains more Other +196.8%
Contains more Water +13.9%
Equal in Carbs - 24.93
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Protein +72%
Contains more Fats +146.7%
Contains more Other +196.8%
Contains more Water +13.9%
Equal in Carbs - 24.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +370.2%
Contains more Polyunsaturated fat +169.5%
Contains less Saturated Fat -44.2%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +370.2%
Contains more Polyunsaturated fat +169.5%
Contains less Saturated Fat -44.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Pasta Opinion
Net carbs 19.82g 24.93g Pasta
Protein 8.86g 5.15g Chickpeas
Fats 2.59g 1.05g Chickpeas
Carbs 27.42g 24.93g Chickpeas
Calories 164kcal 131kcal Chickpeas
Sugar 4.8g Pasta
Fiber 7.6g Chickpeas
Calcium 49mg 6mg Chickpeas
Iron 2.89mg 1.14mg Chickpeas
Magnesium 48mg 18mg Chickpeas
Phosphorus 168mg 63mg Chickpeas
Potassium 291mg 24mg Chickpeas
Sodium 7mg 6mg Pasta
Zinc 1.53mg 0.56mg Chickpeas
Copper 0.352mg 0.093mg Chickpeas
Manganese 1.03mg 0.224mg Chickpeas
Selenium 3.7µg Chickpeas
Vitamin A 27IU 20IU Chickpeas
Vitamin A RAE 1µg 6µg Pasta
Vitamin E 0.35mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.209mg Pasta
Vitamin B2 0.063mg 0.15mg Pasta
Vitamin B3 0.526mg 0.992mg Pasta
Vitamin B5 0.286mg 0.183mg Chickpeas
Vitamin B6 0.139mg 0.034mg Chickpeas
Folate 172µg 64µg Chickpeas
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg 0.065mg Chickpeas
Threonine 0.329mg 0.134mg Chickpeas
Isoleucine 0.38mg 0.197mg Chickpeas
Leucine 0.631mg 0.348mg Chickpeas
Lysine 0.593mg 0.097mg Chickpeas
Methionine 0.116mg 0.079mg Chickpeas
Phenylalanine 0.475mg 0.247mg Chickpeas
Valine 0.372mg 0.217mg Chickpeas
Histidine 0.244mg 0.103mg Chickpeas
Cholesterol 0mg 33mg Chickpeas
Saturated Fat 0.269g 0.15g Pasta
Monounsaturated Fat 0.583g 0.124g Chickpeas
Polyunsaturated fat 1.156g 0.429g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Pasta
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
16%
Pasta
Minerals Daily Need Coverage Score
57%
Chickpeas
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.119g)
Which food is lower in Cholesterol?
Chickpeas
Chickpeas is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 13)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $2)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.