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  6. Groat vs. Chickpeas

Groat vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on differences between Groat and Chickpeas

  • Groat is higher in Copper, Magnesium, Vitamin B3, Vitamin B2, Phosphorus, Vitamin B5, Manganese, and Fiber, yet Chickpeas is higher in Folate, and Iron.
  • Groat covers your daily Copper needs 83% more than Chickpeas.
  • Groat contains 13 times more Vitamin B3 than Chickpeas. While Groat contains 7.02mg of Vitamin B3, Chickpeas contains only 0.526mg.

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

Infographic

Groat vs Chickpeas 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.
Groat
Groat
8
:
2
Chickpeas
Chickpeas
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%
Contains more Calcium +172.2%
Contains more Iron +31.4%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
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%
Contains more Calcium +172.2%
Contains more Iron +31.4%

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.
Groat
Groat
4
:
6
Chickpeas
Chickpeas
Contains more Vitamin B2 +574.6%
Contains more Vitamin B3 +1234.6%
Contains more Vitamin B5 +331.1%
Contains more Vitamin B6 +51.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.9%
Contains more Folate +473.3%
Groat
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%
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%
Contains more Vitamin B2 +574.6%
Contains more Vitamin B3 +1234.6%
Contains more Vitamin B5 +331.1%
Contains more Vitamin B6 +51.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.9%
Contains more Folate +473.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Chickpeas
Chickpeas
Contains more Protein +49.5%
Contains more Fats +31.3%
Contains more Carbs +160.8%
Contains more Other +128.3%
Contains more Water +517.5%
Groat
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
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
Contains more Protein +49.5%
Contains more Fats +31.3%
Contains more Carbs +160.8%
Contains more Other +128.3%
Contains more Water +517.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +78.4%
Contains less Saturated Fat -63.7%
Contains more Polyunsaturated fat +11.3%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +78.4%
Contains less Saturated Fat -63.7%
Contains more Polyunsaturated fat +11.3%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Chickpeas
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
33%
Groat
21%
Chickpeas
Minerals Daily Need Coverage Score
109%
Groat
57%
Chickpeas

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.