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  6. Spelt vs. Chickpeas

Spelt vs. Chickpeas — In-Depth Nutrition Comparison

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How are Spelt and Chickpeas different?

  • Spelt is richer in Vitamin B3, while Chickpeas is higher in Folate, Iron, Copper, and Fiber.
  • Chickpeas covers your daily need of Folate 40% more than Spelt.
  • Spelt contains 5 times more Vitamin B3 than Chickpeas. Spelt contains 2.57mg of Vitamin B3, while Chickpeas contains 0.526mg.

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

Infographic

Spelt 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.
Spelt
Spelt
4
:
6
Chickpeas
Chickpeas
Contains less Sodium -28.6%
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%
Equal in Magnesium - 48
Equal in Manganese - 1.03
Equal in Selenium - 3.7
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains less Sodium -28.6%
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%
Equal in Magnesium - 48
Equal in Manganese - 1.03
Equal in Selenium - 3.7

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.
Spelt
Spelt
1
:
10
Chickpeas
Chickpeas
Contains more Vitamin B3 +388.6%
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%
Spelt
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%
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 B3 +388.6%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
:
4
Chickpeas
Chickpeas
Contains more Water +10.5%
Contains more Protein +61.1%
Contains more Fats +204.7%
Contains more Other +41.5%
Equal in Carbs - 27.42
Equal in Water - 60.21
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 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 Water +10.5%
Contains more Protein +61.1%
Contains more Fats +204.7%
Contains more Other +41.5%
Equal in Carbs - 27.42
Equal in Water - 60.21

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Chickpeas
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 Spelt Chickpeas Opinion
Net carbs 22.54g 19.82g Spelt
Protein 5.5g 8.86g Chickpeas
Fats 0.85g 2.59g Chickpeas
Carbs 26.44g 27.42g Chickpeas
Calories 127kcal 164kcal Chickpeas
Starch 19.57g Spelt
Sugar 4.8g Spelt
Fiber 3.9g 7.6g Chickpeas
Calcium 10mg 49mg Chickpeas
Iron 1.67mg 2.89mg Chickpeas
Magnesium 49mg 48mg Spelt
Phosphorus 150mg 168mg Chickpeas
Potassium 143mg 291mg Chickpeas
Sodium 5mg 7mg Spelt
Zinc 1.25mg 1.53mg Chickpeas
Copper 0.215mg 0.352mg Chickpeas
Manganese 1.091mg 1.03mg Spelt
Selenium 4µg 3.7µg Spelt
Vitamin A 4IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.26mg 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.103mg 0.116mg Chickpeas
Vitamin B2 0.03mg 0.063mg Chickpeas
Vitamin B3 2.57mg 0.526mg Spelt
Vitamin B5 0.286mg Chickpeas
Vitamin B6 0.08mg 0.139mg Chickpeas
Folate 13µg 172µg 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
Spelt 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
10%
Spelt
21%
Chickpeas
Minerals Daily Need Coverage Score
45%
Spelt
57%
Chickpeas

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