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Chickpeas vs. Spelt — In-Depth Nutrition Comparison

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How are Chickpeas and Spelt different?

  • Chickpeas is richer in Folate, Iron, Copper, and Fiber, while Spelt is higher in Vitamin B3.
  • Chickpeas covers your daily need of Folate 40% more than Spelt.
  • Chickpeas contains 5 times more Calcium than Spelt. Chickpeas contains 49mg of Calcium, while Spelt contains 10mg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Spelt, cooked types were used in this article.

Infographic

Chickpeas vs Spelt 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 +390%
Contains more Iron +73.1%
Contains more Phosphorus +12%
Contains more Potassium +103.5%
Contains more Zinc +22.4%
Contains more Copper +63.7%
Contains less Sodium -28.6%
Equal in Magnesium - 49
Equal in Manganese - 1.091
Equal in Selenium - 4
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 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +390%
Contains more Iron +73.1%
Contains more Phosphorus +12%
Contains more Potassium +103.5%
Contains more Zinc +22.4%
Contains more Copper +63.7%
Contains less Sodium -28.6%
Equal in Magnesium - 49
Equal in Manganese - 1.091
Equal in Selenium - 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.
:
1
Spelt
Contains more Vitamin A +575%
Contains more Vitamin E +34.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +110%
Contains more Vitamin B6 +73.8%
Contains more Folate +1223.1%
Contains more Vitamin B3 +388.6%
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 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +575%
Contains more Vitamin E +34.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +110%
Contains more Vitamin B6 +73.8%
Contains more Folate +1223.1%
Contains more Vitamin B3 +388.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +61.1%
Contains more Fats +204.7%
Contains more Other +41.5%
Contains more Water +10.5%
Equal in Carbs - 26.44
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +61.1%
Contains more Fats +204.7%
Contains more Other +41.5%
Contains more Water +10.5%
Equal in Carbs - 26.44

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Spelt Opinion
Net carbs 19.82g 22.54g Spelt
Protein 8.86g 5.5g Chickpeas
Fats 2.59g 0.85g Chickpeas
Carbs 27.42g 26.44g Chickpeas
Calories 164kcal 127kcal Chickpeas
Starch 19.57g Spelt
Sugar 4.8g Spelt
Fiber 7.6g 3.9g Chickpeas
Calcium 49mg 10mg Chickpeas
Iron 2.89mg 1.67mg Chickpeas
Magnesium 48mg 49mg Spelt
Phosphorus 168mg 150mg Chickpeas
Potassium 291mg 143mg Chickpeas
Sodium 7mg 5mg Spelt
Zinc 1.53mg 1.25mg Chickpeas
Copper 0.352mg 0.215mg Chickpeas
Manganese 1.03mg 1.091mg Spelt
Selenium 3.7µg 4µg Spelt
Vitamin A 27IU 4IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.26mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.103mg Chickpeas
Vitamin B2 0.063mg 0.03mg Chickpeas
Vitamin B3 0.526mg 2.57mg Spelt
Vitamin B5 0.286mg Chickpeas
Vitamin B6 0.139mg 0.08mg Chickpeas
Folate 172µg 13µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg Chickpeas
Threonine 0.329mg Chickpeas
Isoleucine 0.38mg Chickpeas
Leucine 0.631mg Chickpeas
Lysine 0.593mg Chickpeas
Methionine 0.116mg Chickpeas
Phenylalanine 0.475mg Chickpeas
Valine 0.372mg Chickpeas
Histidine 0.244mg Chickpeas
Saturated Fat 0.269g Spelt
Monounsaturated Fat 0.583g Chickpeas
Polyunsaturated fat 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Spelt
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
10%
Spelt
Minerals Daily Need Coverage Score
57%
Chickpeas
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.269g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 27)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.