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 114 times more sodium than chickpeas. While cereal contains 795mg of sodium, chickpeas contain only 7mg.
- 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
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 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
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.
| 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 | +∞% |
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% |
| Polyunsaturated fat | 0.354g | 1.156g | 5% |
| Selenium | 6.3µg | 3.7µg | 5% |
| Potassium | 105mg | 291mg | 5% |
| Calcium | 10mg | 49mg | 4% |
| Vitamin K | 0µg | 4µg | 3% |
| Vitamin E | 0.08mg | 0.35mg | 2% |
| Fats | 1.08g | 2.59g | 2% |
| Vitamin B5 | 0.226mg | 0.286mg | 1% |
| Monounsaturated fat | 0.204g | 0.583g | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +216.7% |
| Contains more OtherOther | +142.4% |
| Contains more ProteinProtein | +46.2% |
| Contains more FatsFats | +139.8% |
| Contains more WaterWater | +1492.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +185.8% |
| Contains more Poly. FatPolyunsaturated fat | +226.6% |
~equal in
Saturated fat
~0.269g
