Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chickpeas
  5. Compare
  6. Chickpeas vs. Semolina

Chickpeas vs. Semolina — In-Depth Nutrition Comparison

Compare

Summary of differences between Chickpeas and Semolina

  • Chickpeas has more Folate, Iron, Fiber, Copper, and Magnesium, however, Semolina is higher in Selenium, Vitamin B3, Vitamin B6, Vitamin B1, and Vitamin B5.
  • Chickpeas covers your daily need of Folate 41% more than Semolina.
  • Chickpeas has 4 times more Fiber than Semolina. While Chickpeas has 7.6g of Fiber, Semolina has only 1.8g.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Chickpeas vs Semolina 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.
Chickpeas
Chickpeas
6
:
4
Semolina
Semolina
Contains more Iron +290.5%
Contains more Magnesium +77.8%
Contains more Potassium +67.2%
Contains more Zinc +50%
Contains more Copper +23.9%
Contains more Calcium +44.9%
Contains less Sodium -71.4%
Contains more Selenium +437.8%
Equal in Phosphorus - 153
Equal in Manganese - 1.035
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +290.5%
Contains more Magnesium +77.8%
Contains more Potassium +67.2%
Contains more Zinc +50%
Contains more Copper +23.9%
Contains more Calcium +44.9%
Contains less Sodium -71.4%
Contains more Selenium +437.8%
Equal in Phosphorus - 153
Equal in Manganese - 1.035

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.
Chickpeas
Chickpeas
6
:
4
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +26%
Contains more Folate +2050%
Contains more Vitamin K +3900%
Contains more Vitamin B1 +93.1%
Contains more Vitamin B3 +859.7%
Contains more Vitamin B5 +135%
Contains more Vitamin B6 +225.2%
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%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +26%
Contains more Folate +2050%
Contains more Vitamin K +3900%
Contains more Vitamin B1 +93.1%
Contains more Vitamin B3 +859.7%
Contains more Vitamin B5 +135%
Contains more Vitamin B6 +225.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
4
:
1
Semolina
Semolina
Contains more Protein +18%
Contains more Fats +151.5%
Contains more Water +510.6%
Contains more Other +29.6%
Contains more Carbs +195%
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
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Protein +18%
Contains more Fats +151.5%
Contains more Water +510.6%
Contains more Other +29.6%
Contains more Carbs +195%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
3
:
0
Semolina
Semolina
Contains more Monounsaturated Fat +126%
Contains more Polyunsaturated fat +259%
Equal in Saturated Fat - 0.294
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +126%
Contains more Polyunsaturated fat +259%
Equal in Saturated Fat - 0.294

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Semolina Opinion
Net carbs 19.82g 79.09g Semolina
Protein 8.86g 7.51g Chickpeas
Fats 2.59g 1.03g Chickpeas
Carbs 27.42g 80.89g Semolina
Calories 164kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 4.8g 0.33g Semolina
Fiber 7.6g 1.8g Chickpeas
Calcium 49mg 71mg Semolina
Iron 2.89mg 0.74mg Chickpeas
Magnesium 48mg 27mg Chickpeas
Phosphorus 168mg 153mg Chickpeas
Potassium 291mg 174mg Chickpeas
Sodium 7mg 2mg Semolina
Zinc 1.53mg 1.02mg Chickpeas
Copper 0.352mg 0.284mg Chickpeas
Manganese 1.03mg 1.035mg Semolina
Selenium 3.7µg 19.9µg Semolina
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg Chickpeas
Vitamin E 0.35mg 0.03mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.224mg Semolina
Vitamin B2 0.063mg 0.05mg Chickpeas
Vitamin B3 0.526mg 5.048mg Semolina
Vitamin B5 0.286mg 0.672mg Semolina
Vitamin B6 0.139mg 0.452mg Semolina
Folate 172µg 8µg Chickpeas
Vitamin K 4µg 0.1µg Chickpeas
Tryptophan 0.085mg 0.103mg Semolina
Threonine 0.329mg 0.271mg Chickpeas
Isoleucine 0.38mg 0.339mg Chickpeas
Leucine 0.631mg 0.656mg Semolina
Lysine 0.593mg 0.215mg Chickpeas
Methionine 0.116mg 0.183mg Semolina
Phenylalanine 0.475mg 0.398mg Chickpeas
Valine 0.372mg 0.47mg Semolina
Histidine 0.244mg 0.185mg Chickpeas
Saturated Fat 0.269g 0.294g Chickpeas
Monounsaturated Fat 0.583g 0.258g Chickpeas
Polyunsaturated fat 1.156g 0.322g Chickpeas

Which food is preferable for your diet?

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

People also compare

Chickpeas
Chickpeas vs Hummus
Hummus
Chickpeas
Chickpeas vs Pea raw
Pea raw
Chickpeas
Chickpeas vs Bean raw
Bean raw
Semolina
Semolina vs Wild rice raw
Wild rice raw
Semolina
Semolina vs Wheat
Wheat
Semolina
Semolina vs Bulgur dry
Bulgur dry

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
26%
Semolina
Minerals Daily Need Coverage Score
57%
Chickpeas
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 4.47g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.025g)
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 - $0.4)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.