Cereal vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on the differences between cereal and chickpeas

Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, and vitamin C, yet chickpeas are higher in fiber.
Cereal covers your daily vitamin B1 needs 514% more than chickpeas.
Cereal contains 814 times more vitamin A than chickpeas. While cereal contains 814µg of vitamin A, chickpeas contain only 1µg.
The amount of sodium in chickpeas is lower.
The glycemic index of chickpeas is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cereal

Chickpeas

Contains more IronIron	+1078.5%
Contains more ZincZinc	+396.7%
Contains more SeleniumSelenium	+70.3%

Contains more MagnesiumMagnesium	+152.6%
Contains more CalciumCalcium	+390%
Contains more PotassiumPotassium	+177.1%
Contains more CopperCopper	+156.9%
Contains more PhosphorusPhosphorus	+118.2%
Contains less SodiumSodium	-99.1%
Contains more ManganeseManganese	+30.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cereal

Chickpeas

Contains more Vitamin CVitamin C	+2861.5%
Contains more Vitamin AVitamin A	+81300%
Contains more Vitamin B1Vitamin B1	+5320.7%
Contains more Vitamin B2Vitamin B2	+6042.9%
Contains more Vitamin B3Vitamin B3	+5531.2%
Contains more Vitamin B6Vitamin B6	+4206.5%

Contains more Vitamin EVitamin E	+337.5%
Contains more Vitamin B5Vitamin B5	+26.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	6.288mg	0.116mg	514%
Vitamin B6	5.986mg	0.139mg	450%
Iron	34.06mg	2.89mg	390%
Vitamin B2	3.87mg	0.063mg	293%
Vitamin B3	29.62mg	0.526mg	182%
Vitamin A	814µg	1µg	90%
Zinc	7.6mg	1.53mg	55%
Folate		172µg	43%
Vitamin C	38.5mg	1.3mg	41%
Sodium	795mg	7mg	34%
Fiber	1.4g	7.6g	25%
Copper	0.137mg	0.352mg	24%
Carbs	86.85g	27.42g	20%
Phosphorus	77mg	168mg	13%
Calories	378kcal	164kcal	11%
Manganese	0.79mg	1.03mg	10%
Choline		42.8mg	8%
Magnesium	19mg	48mg	7%
Protein	6.06g	8.86g	6%
Potassium	105mg	291mg	5%
Selenium	6.3µg	3.7µg	5%
Polyunsaturated fat	0.354g	1.156g	5%
Calcium	10mg	49mg	4%
Vitamin K	0µg	4µg	3%
Fats	1.08g	2.59g	2%
Vitamin E	0.08mg	0.35mg	2%
Vitamin B5	0.226mg	0.286mg	1%
Monounsaturated fat	0.204g	0.583g	1%
Protein per 100 calories	1.6g	5.4g	N/A
Calories per 10 g protein	624kcal	185kcal	N/A
Weight per 100 calories	26g	61g	N/A
Unsaturated / Saturated Fat ratio	2.1	6.5	N/A
Net carbs	85.45g	19.82g	N/A
Sugar	10.35g	4.8g	N/A
Saturated fat	0.26g	0.269g	0%
Tryptophan	0.066mg	0.085mg	0%
Threonine	0.241mg	0.329mg	0%
Isoleucine	0.26mg	0.38mg	0%
Leucine	0.767mg	0.631mg	0%
Lysine	0.113mg	0.593mg	0%
Methionine	0.13mg	0.116mg	0%
Phenylalanine	0.365mg	0.475mg	0%
Valine	0.344mg	0.372mg	0%
Histidine	0.162mg	0.244mg	0%
Fructose	0.26g		0%