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Chickpea raw vs. Groat — In-Depth Nutrition Comparison

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The main differences between chickpea raw and groat

  • Chickpea raw is richer in manganese, folate, vitamin B1, iron, and vitamin B6, yet groat is richer in copper, magnesium, vitamin B3, vitamin B2, and selenium.
  • Daily need coverage for manganese for chickpea raw is 870% higher.
  • Chickpea raw contains 19 times more folate than groat. Chickpea raw contains 557µg of folate, while groat contains 30µg.
  • Chickpea raw has a lower glycemic index than groat.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Buckwheat.

Infographic

Chickpea raw vs Groat 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Groat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +56.1%
Contains more IronIron +95.9%
Contains more ZincZinc +15%
Contains more ManganeseManganese +1538.9%
Contains more MagnesiumMagnesium +192.4%
Contains more CopperCopper +67.7%
Contains more PhosphorusPhosphorus +37.7%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +∞%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Groat
2
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% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +372.3%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin B6Vitamin B6 +154.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1756.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +100.5%
Contains more Vitamin B3Vitamin B3 +355.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +54.5%
Contains more FatsFats +77.6%
Contains more OtherOther +36.2%
Contains more CarbsCarbs +13.6%
Contains more WaterWater +27%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Groat
0
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -18.6%
Contains more Mono. FatMonounsaturated fat +32.4%
Contains more Poly. FatPolyunsaturated fat +162.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpea raw Groat DV% diff.
Manganese 21.306mg 1.3mg 870%
Folate 557µg 30µg 132%
Copper 0.656mg 1.1mg 49%
Magnesium 79mg 231mg 36%
Vitamin B3 1.541mg 7.02mg 34%
Vitamin B1 0.477mg 0.101mg 31%
Iron 4.31mg 2.2mg 26%
Vitamin B6 0.535mg 0.21mg 25%
Choline 99.3mg 18%
Vitamin B2 0.212mg 0.425mg 16%
Selenium 0µg 8.3µg 15%
Phosphorus 252mg 347mg 14%
Protein 20.47g 13.25g 14%
Polyunsaturated fat 2.731g 1.039g 11%
Fiber 12.2g 10g 9%
Potassium 718mg 460mg 8%
Vitamin K 9µg 8%
Vitamin B5 1.588mg 1.233mg 7%
Vitamin E 0.82mg 5%
Vitamin C 4mg 0mg 4%
Calcium 57mg 18mg 4%
Fats 6.04g 3.4g 4%
Zinc 2.76mg 2.4mg 3%
Carbs 62.95g 71.5g 3%
Calories 378kcal 343kcal 2%
Sodium 24mg 1mg 1%
Saturated fat 0.603g 0.741g 1%
Monounsaturated fat 1.377g 1.04g 1%
Net carbs 50.75g 61.5g N/A
Sugar 10.7g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.192mg 0%
Threonine 0.766mg 0.506mg 0%
Isoleucine 0.882mg 0.498mg 0%
Leucine 1.465mg 0.832mg 0%
Lysine 1.377mg 0.672mg 0%
Methionine 0.27mg 0.172mg 0%
Phenylalanine 1.103mg 0.52mg 0%
Valine 0.865mg 0.678mg 0%
Histidine 0.566mg 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
72%
Chickpea raw
31%
Groat
Minerals Daily Need Coverage Score
348%
Chickpea raw
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Chickpea raw
Chickpea raw is lower in Saturated fat (difference - 0.138g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $1.6)
Which food is richer in vitamins?
Chickpea raw
Chickpea raw 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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.