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Wheat vs. Chickpeas — In-Depth Nutrition Comparison

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What are the main differences between Wheat and Chickpeas?

  • Wheat is richer in Selenium, and Vitamin B3, while Chickpeas is higher in Folate, Copper, Iron, Fiber, and Vitamin B6.
  • Wheat's daily need coverage for Selenium is 51% higher.
  • Chickpeas has 4 times less Vitamin B3 than Wheat. Wheat has 2.305mg of Vitamin B3, while Chickpeas has 0.526mg.

We used Wheat, KAMUT khorasan, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Wheat 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.
Contains more Zinc +20.3%
Contains more Selenium +762.2%
Contains more Calcium +444.4%
Contains more Iron +64.2%
Contains more Phosphorus +14.3%
Contains more Potassium +77.4%
Contains less Sodium -12.5%
Contains more Copper +70%
Equal in Magnesium - 48
Equal in Manganese - 1.03
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Zinc +20.3%
Contains more Selenium +762.2%
Contains more Calcium +444.4%
Contains more Iron +64.2%
Contains more Phosphorus +14.3%
Contains more Potassium +77.4%
Contains less Sodium -12.5%
Contains more Copper +70%
Equal in Magnesium - 48
Equal in Manganese - 1.03

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.
Wheat
1
:
Contains more Vitamin B3 +338.2%
Contains more Vitamin A +575%
Contains more Vitamin E +45.8%
Contains more Vitamin B1 +22.1%
Contains more Vitamin B2 +110%
Contains more Vitamin B6 +98.6%
Contains more Folate +1463.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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 +338.2%
Contains more Vitamin A +575%
Contains more Vitamin E +45.8%
Contains more Vitamin B1 +22.1%
Contains more Vitamin B2 +110%
Contains more Vitamin B6 +98.6%
Contains more Folate +1463.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +55.2%
Contains more Fats +212%
Contains more Other +35.3%
Equal in Carbs - 27.42
Equal in Water - 60.21
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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 +55.2%
Contains more Fats +212%
Contains more Other +35.3%
Equal in Carbs - 27.42
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +594%
Contains more Polyunsaturated fat +375.7%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +594%
Contains more Polyunsaturated fat +375.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Chickpeas Opinion
Net carbs 23.3g 19.82g Wheat
Protein 5.71g 8.86g Chickpeas
Fats 0.83g 2.59g Chickpeas
Carbs 27.6g 27.42g Wheat
Calories 132kcal 164kcal Chickpeas
Sugar 3.07g 4.8g Wheat
Fiber 4.3g 7.6g Chickpeas
Calcium 9mg 49mg Chickpeas
Iron 1.76mg 2.89mg Chickpeas
Magnesium 48mg 48mg
Phosphorus 147mg 168mg Chickpeas
Potassium 164mg 291mg Chickpeas
Sodium 8mg 7mg Chickpeas
Zinc 1.84mg 1.53mg Wheat
Copper 0.207mg 0.352mg Chickpeas
Manganese 1.03mg 1.03mg
Selenium 31.9µg 3.7µg Wheat
Vitamin A 4IU 27IU Chickpeas
Vitamin A RAE 1µg Chickpeas
Vitamin E 0.24mg 0.35mg Chickpeas
Vitamin C 1.3mg Chickpeas
Vitamin B1 0.095mg 0.116mg Chickpeas
Vitamin B2 0.03mg 0.063mg Chickpeas
Vitamin B3 2.305mg 0.526mg Wheat
Vitamin B5 0.286mg Chickpeas
Vitamin B6 0.07mg 0.139mg Chickpeas
Folate 11µg 172µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.051mg 0.085mg Chickpeas
Threonine 0.172mg 0.329mg Chickpeas
Isoleucine 0.22mg 0.38mg Chickpeas
Leucine 0.432mg 0.631mg Chickpeas
Lysine 0.161mg 0.593mg Chickpeas
Methionine 0.097mg 0.116mg Chickpeas
Phenylalanine 0.3mg 0.475mg Chickpeas
Valine 0.267mg 0.372mg Chickpeas
Histidine 0.147mg 0.244mg Chickpeas
Trans Fat 0.002g 0g Chickpeas
Saturated Fat 0.077g 0.269g Wheat
Monounsaturated Fat 0.084g 0.583g Chickpeas
Polyunsaturated fat 0.243g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
9%
Wheat
21%
Chickpeas
Minerals Daily Need Coverage Score
61%
Wheat
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.73g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.192g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 14)
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)
Which food is richer in minerals?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.