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  6. Wheat Bread vs. Chickpeas

Wheat Bread vs. Chickpeas — In-Depth Nutrition Comparison

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Important differences between wheat Bread and chickpeas

  • Wheat Bread has more selenium, vitamin B3, vitamin B1, vitamin B2, manganese, and iron; however, chickpeas have more folate, copper, and fiber.
  • Wheat Bread's daily need coverage for selenium is 54% more.
  • Wheat Bread has 86 times more sodium than chickpeas. Wheat Bread has 601mg of sodium, while chickpeas have 7mg.
  • Wheat Bread has a higher glycemic index than chickpeas.

The food varieties used in the comparison are Bread, wheat, toasted and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +22.9%
Contains more CalciumCalcium +236.7%
Contains more IronIron +41.5%
Contains more PhosphorusPhosphorus +11.9%
Contains more ManganeseManganese +33.7%
Contains more SeleniumSelenium +802.7%
Contains more PotassiumPotassium +30.5%
Contains more CopperCopper +77.8%
Contains less SodiumSodium -98.8%
~equal in Zinc ~1.53mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin B1Vitamin B1 +278.4%
Contains more Vitamin B2Vitamin B2 +506.3%
Contains more Vitamin B3Vitamin B3 +1088.2%
Contains more Vitamin B5Vitamin B5 +59.4%
Contains more Vitamin KVitamin K +42.5%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +45.8%
Contains more FolateFolate +100%
Contains more CholineCholine +93.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.139mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Chickpeas DV% diff.
Selenium 33.4µg 3.7µg 54%
Vitamin B3 6.25mg 0.526mg 36%
Vitamin B1 0.439mg 0.116mg 27%
Sodium 601mg 7mg 26%
Vitamin B2 0.382mg 0.063mg 25%
Folate 86µg 172µg 22%
Copper 0.198mg 0.352mg 17%
Iron 4.09mg 2.89mg 15%
Manganese 1.377mg 1.03mg 15%
Calcium 165mg 49mg 12%
Fiber 4.7g 7.6g 12%
Carbs 55.77g 27.42g 9%
Protein 12.96g 8.86g 8%
Calories 313kcal 164kcal 7%
Choline 22.1mg 42.8mg 4%
Polyunsaturated fat 1.72g 1.156g 4%
Vitamin B5 0.456mg 0.286mg 3%
Saturated fat 0.989g 0.269g 3%
Fats 4.27g 2.59g 3%
Phosphorus 188mg 168mg 3%
Magnesium 59mg 48mg 3%
Potassium 223mg 291mg 2%
Vitamin C 0.2mg 1.3mg 1%
Vitamin B6 0.153mg 0.139mg 1%
Vitamin K 5.7µg 4µg 1%
Zinc 1.47mg 1.53mg 1%
Vitamin E 0.24mg 0.35mg 1%
Monounsaturated fat 1.019g 0.583g 1%
Net carbs 51.07g 19.82g N/A
Sugar 6.42g 4.8g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.092mg 0.085mg 0%
Threonine 0.299mg 0.329mg 0%
Isoleucine 0.258mg 0.38mg 0%
Leucine 0.461mg 0.631mg 0%
Lysine 0.215mg 0.593mg 0%
Methionine 0.105mg 0.116mg 0%
Phenylalanine 0.315mg 0.475mg 0%
Valine 0.31mg 0.372mg 0%
Histidine 0.15mg 0.244mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 ProteinProtein +46.3%
Contains more FatsFats +64.9%
Contains more CarbsCarbs +103.4%
Contains more OtherOther +201.1%
Contains more WaterWater +148.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated fat +74.8%
Contains more Poly. FatPolyunsaturated fat +48.8%
Contains less Sat. FatSaturated fat -72.8%

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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 Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.