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Chickpeas vs. Barley — In-Depth Nutrition Comparison

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Summary of differences between Chickpeas and Barley

  • Chickpeas has more Folate, Manganese, Copper, Iron, Phosphorus, Fiber, Zinc, and Magnesium, however, Barley is higher in Vitamin B3, and Selenium.
  • Chickpeas covers your daily need of Folate 39% more than Barley.
  • Chickpeas has 4 times more Manganese than Barley. While Chickpeas has 1.03mg of Manganese, Barley has only 0.259mg.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Barley, pearled, cooked.

Infographic

Chickpeas vs Barley infographic
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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 Calcium +345.5%
Contains more Iron +117.3%
Contains more Magnesium +118.2%
Contains more Phosphorus +211.1%
Contains more Potassium +212.9%
Contains more Zinc +86.6%
Contains more Copper +235.2%
Contains more Manganese +297.7%
Contains less Sodium -57.1%
Contains more Selenium +132.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Calcium +345.5%
Contains more Iron +117.3%
Contains more Magnesium +118.2%
Contains more Phosphorus +211.1%
Contains more Potassium +212.9%
Contains more Zinc +86.6%
Contains more Copper +235.2%
Contains more Manganese +297.7%
Contains less Sodium -57.1%
Contains more Selenium +132.4%

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.
:
1
Barley
Contains more Vitamin A +285.7%
Contains more Vitamin E +3400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.8%
Contains more Vitamin B5 +111.9%
Contains more Vitamin B6 +20.9%
Contains more Folate +975%
Contains more Vitamin K +400%
Contains more Vitamin B3 +292.2%
Equal in Vitamin B2 - 0.062
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Contains more Vitamin A +285.7%
Contains more Vitamin E +3400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.8%
Contains more Vitamin B5 +111.9%
Contains more Vitamin B6 +20.9%
Contains more Folate +975%
Contains more Vitamin K +400%
Contains more Vitamin B3 +292.2%
Equal in Vitamin B2 - 0.062

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +292%
Contains more Fats +488.6%
Contains more Other +228.6%
Contains more Water +14.3%
Equal in Carbs - 28.22
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more Protein +292%
Contains more Fats +488.6%
Contains more Other +228.6%
Contains more Water +14.3%
Equal in Carbs - 28.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +922.8%
Contains more Polyunsaturated fat +440.2%
Contains less Saturated Fat -65.4%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains more Monounsaturated Fat +922.8%
Contains more Polyunsaturated fat +440.2%
Contains less Saturated Fat -65.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Barley Opinion
Net carbs 19.82g 24.42g Barley
Protein 8.86g 2.26g Chickpeas
Fats 2.59g 0.44g Chickpeas
Carbs 27.42g 28.22g Barley
Calories 164kcal 123kcal Chickpeas
Sugar 4.8g 0.28g Barley
Fiber 7.6g 3.8g Chickpeas
Calcium 49mg 11mg Chickpeas
Iron 2.89mg 1.33mg Chickpeas
Magnesium 48mg 22mg Chickpeas
Phosphorus 168mg 54mg Chickpeas
Potassium 291mg 93mg Chickpeas
Sodium 7mg 3mg Barley
Zinc 1.53mg 0.82mg Chickpeas
Copper 0.352mg 0.105mg Chickpeas
Manganese 1.03mg 0.259mg Chickpeas
Selenium 3.7µg 8.6µg Barley
Vitamin A 27IU 7IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.01mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.083mg Chickpeas
Vitamin B2 0.063mg 0.062mg Chickpeas
Vitamin B3 0.526mg 2.063mg Barley
Vitamin B5 0.286mg 0.135mg Chickpeas
Vitamin B6 0.139mg 0.115mg Chickpeas
Folate 172µg 16µg Chickpeas
Vitamin K 4µg 0.8µg Chickpeas
Tryptophan 0.085mg 0.038mg Chickpeas
Threonine 0.329mg 0.077mg Chickpeas
Isoleucine 0.38mg 0.083mg Chickpeas
Leucine 0.631mg 0.154mg Chickpeas
Lysine 0.593mg 0.084mg Chickpeas
Methionine 0.116mg 0.043mg Chickpeas
Phenylalanine 0.475mg 0.127mg Chickpeas
Valine 0.372mg 0.111mg Chickpeas
Histidine 0.244mg 0.051mg Chickpeas
Saturated Fat 0.269g 0.093g Barley
Monounsaturated Fat 0.583g 0.057g Chickpeas
Polyunsaturated fat 1.156g 0.214g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Barley
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
21%
Chickpeas
10%
Barley
Minerals Daily Need Coverage Score
57%
Chickpeas
24%
Barley

Comparison summary

Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.5)
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 4.52g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Barley
Barley is lower in Saturated Fat (difference - 0.176g)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.