Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chickpeas
  5. Compare
  6. Chickpeas vs. Wheat Bread

Chickpeas vs. Wheat Bread — In-Depth Nutrition Comparison

Compare

Important differences between chickpeas and wheat Bread

  • Chickpeas have more folate, copper, and fiber; however, wheat Bread has more selenium, vitamin B3, vitamin B1, vitamin B2, manganese, and iron.
  • Wheat Bread's daily need coverage for selenium is 54% more.
  • Chickpeas have 2 times more folate than wheat Bread. Chickpeas have 172µg of folate, while wheat Bread has 86µg.
  • Chickpeas are lower in sodium.
  • Wheat Bread has a higher glycemic index than chickpeas.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Bread, wheat, toasted.

Infographic

Chickpeas vs Wheat Bread 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +30.5%
Contains more CopperCopper +77.8%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +22.9%
Contains more CalciumCalcium +236.7%
Contains more IronIron +41.5%
Contains more PhosphorusPhosphorus +11.9%
Contains more ManganeseManganese +33.7%
Contains more SeleniumSelenium +802.7%
~equal in Zinc ~1.47mg

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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +45.8%
Contains more FolateFolate +100%
Contains more CholineCholine +93.7%
Contains more Vitamin B1Vitamin B1 +278.4%
Contains more Vitamin B2Vitamin B2 +506.3%
Contains more Vitamin B3Vitamin B3 +1088.2%
Contains more Vitamin B5Vitamin B5 +59.4%
Contains more Vitamin B6Vitamin B6 +10.1%
Contains more Vitamin KVitamin K +42.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Wheat Bread DV% diff.
Selenium 3.7µg 33.4µg 54%
Vitamin B3 0.526mg 6.25mg 36%
Vitamin B1 0.116mg 0.439mg 27%
Sodium 7mg 601mg 26%
Vitamin B2 0.063mg 0.382mg 25%
Folate 172µg 86µg 22%
Copper 0.352mg 0.198mg 17%
Iron 2.89mg 4.09mg 15%
Manganese 1.03mg 1.377mg 15%
Calcium 49mg 165mg 12%
Fiber 7.6g 4.7g 12%
Carbs 27.42g 55.77g 9%
Protein 8.86g 12.96g 8%
Calories 164kcal 313kcal 7%
Choline 42.8mg 22.1mg 4%
Polyunsaturated fat 1.156g 1.72g 4%
Vitamin B5 0.286mg 0.456mg 3%
Saturated fat 0.269g 0.989g 3%
Fats 2.59g 4.27g 3%
Phosphorus 168mg 188mg 3%
Magnesium 48mg 59mg 3%
Potassium 291mg 223mg 2%
Vitamin C 1.3mg 0.2mg 1%
Vitamin B6 0.139mg 0.153mg 1%
Vitamin K 4µg 5.7µg 1%
Zinc 1.53mg 1.47mg 1%
Vitamin E 0.35mg 0.24mg 1%
Monounsaturated fat 0.583g 1.019g 1%
Net carbs 19.82g 51.07g N/A
Sugar 4.8g 6.42g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.085mg 0.092mg 0%
Threonine 0.329mg 0.299mg 0%
Isoleucine 0.38mg 0.258mg 0%
Leucine 0.631mg 0.461mg 0%
Lysine 0.593mg 0.215mg 0%
Methionine 0.116mg 0.105mg 0%
Phenylalanine 0.475mg 0.315mg 0%
Valine 0.372mg 0.31mg 0%
Histidine 0.244mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
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
Contains more WaterWater +148.5%
Contains more ProteinProtein +46.3%
Contains more FatsFats +64.9%
Contains more CarbsCarbs +103.4%
Contains more OtherOther +201.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -72.8%
Contains more Mono. FatMonounsaturated fat +74.8%
Contains more Poly. FatPolyunsaturated fat +48.8%

People also compare

Chickpeas
Chickpeas vs Hummus
Hummus
Chickpeas
Chickpeas vs Pea raw
Pea raw
Chickpeas
Chickpeas vs Bean raw
Bean raw
Wheat Bread
Wheat Bread vs Flour
Flour
Wheat Bread
Wheat Bread vs Cheese
Cheese
Wheat Bread
Wheat Bread vs Dough
Dough

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.