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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 has 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 has 7mg.

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.
Wheat Bread
Wheat Bread
6
:
4
Chickpeas
Chickpeas
Contains more Calcium +236.7%
Contains more Iron +41.5%
Contains more Magnesium +22.9%
Contains more Phosphorus +11.9%
Contains more Manganese +33.7%
Contains more Selenium +802.7%
Contains more Potassium +30.5%
Contains less Sodium -98.8%
Contains more Copper +77.8%
Equal in Zinc - 1.53
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +236.7%
Contains more Iron +41.5%
Contains more Magnesium +22.9%
Contains more Phosphorus +11.9%
Contains more Manganese +33.7%
Contains more Selenium +802.7%
Contains more Potassium +30.5%
Contains less Sodium -98.8%
Contains more Copper +77.8%
Equal in Zinc - 1.53

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 Bread
Wheat Bread
6
:
4
Chickpeas
Chickpeas
Contains more Vitamin B1 +278.4%
Contains more Vitamin B2 +506.3%
Contains more Vitamin B3 +1088.2%
Contains more Vitamin B5 +59.4%
Contains more Vitamin B6 +10.1%
Contains more Vitamin K +42.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +45.8%
Contains more Vitamin C +550%
Contains more Folate +100%
Equal in Vitamin B6 - 0.139
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 B1 +278.4%
Contains more Vitamin B2 +506.3%
Contains more Vitamin B3 +1088.2%
Contains more Vitamin B5 +59.4%
Contains more Vitamin B6 +10.1%
Contains more Vitamin K +42.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +45.8%
Contains more Vitamin C +550%
Contains more Folate +100%
Equal in Vitamin B6 - 0.139

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Chickpeas
Chickpeas
Contains more Protein +46.3%
Contains more Fats +64.9%
Contains more Carbs +103.4%
Contains more Other +201.1%
Contains more Water +148.5%
Wheat Bread
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
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 +46.3%
Contains more Fats +64.9%
Contains more Carbs +103.4%
Contains more Other +201.1%
Contains more Water +148.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +74.8%
Contains more Polyunsaturated fat +48.8%
Contains less Saturated Fat -72.8%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +74.8%
Contains more Polyunsaturated fat +48.8%
Contains less Saturated Fat -72.8%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
21%
Chickpeas
Minerals Daily Need Coverage Score
89%
Wheat Bread
57%
Chickpeas

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.7)
Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 1.62g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.72g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 24)
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. 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.