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Chickpea vs Bread - In-Depth Nutrition Comparison

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Differences between Chickpea and Bread

  • Chickpea has more Manganese, Folate, Copper, Fiber, Vitamin B6, Vitamin B5, and Potassium, while Bread has more Selenium, and Vitamin B3.
  • Chickpea's daily need coverage for Manganese is 866% higher.
  • Bread contains 6 times less Folate than Chickpea. Chickpea contains 557µg of Folate, while Bread contains 86µg.
  • The amount of Sodium in Chickpea is lower.

The food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Bread, wheat, toasted.

Infographic

Chickpea vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Bread
Contains more Magnesium +33.9%
Contains more Phosphorus +34%
Contains more Potassium +222%
Contains less Sodium -96%
Contains more Zinc +87.8%
Contains more Copper +231.3%
Contains more Calcium +189.5%
Equal in Iron - 4.09
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Magnesium +33.9%
Contains more Phosphorus +34%
Contains more Potassium +222%
Contains less Sodium -96%
Contains more Zinc +87.8%
Contains more Copper +231.3%
Contains more Calcium +189.5%
Equal in Iron - 4.09

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +241.7%
Contains more Vitamin C +1900%
Contains more Vitamin B5 +248.2%
Contains more Vitamin B6 +249.7%
Contains more Folate +547.7%
Contains more Vitamin K +57.9%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B3 +305.6%
Equal in Vitamin B1 - 0.439
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +241.7%
Contains more Vitamin C +1900%
Contains more Vitamin B5 +248.2%
Contains more Vitamin B6 +249.7%
Contains more Folate +547.7%
Contains more Vitamin K +57.9%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B3 +305.6%
Equal in Vitamin B1 - 0.439

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea Bread
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea Bread Opinion
Net carbs 50.75g 51.07g Bread
Protein 20.47g 12.96g Chickpea
Fats 6.04g 4.27g Chickpea
Carbs 62.95g 55.77g Chickpea
Calories 378kcal 313kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g 6.42g Bread
Fiber 12.2g 4.7g Chickpea
Calcium 57mg 165mg Bread
Iron 4.31mg 4.09mg Chickpea
Magnesium 79mg 59mg Chickpea
Phosphorus 252mg 188mg Chickpea
Potassium 718mg 223mg Chickpea
Sodium 24mg 601mg Chickpea
Zinc 2.76mg 1.47mg Chickpea
Copper 0.656mg 0.198mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg 0.24mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0.2mg Chickpea
Vitamin B1 0.477mg 0.439mg Chickpea
Vitamin B2 0.212mg 0.382mg Bread
Vitamin B3 1.541mg 6.25mg Bread
Vitamin B5 1.588mg 0.456mg Chickpea
Vitamin B6 0.535mg 0.153mg Chickpea
Folate 557µg 86µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 5.7µg Chickpea
Tryptophan 0.2mg 0.092mg Chickpea
Threonine 0.766mg 0.299mg Chickpea
Isoleucine 0.882mg 0.258mg Chickpea
Leucine 1.465mg 0.461mg Chickpea
Lysine 1.377mg 0.215mg Chickpea
Methionine 0.27mg 0.105mg Chickpea
Phenylalanine 1.103mg 0.315mg Chickpea
Valine 0.865mg 0.31mg Chickpea
Histidine 0.566mg 0.15mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Bread
Saturated Fat 0.603g 0.989g Chickpea
Monounsaturated Fat 1.377g 1.019g Chickpea
Polyunsaturated fat 2.731g 1.72g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
38
Bread
Mineral Summary Score
88
Chickpea
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
78%
Bread
Carbohydrates
63%
Chickpea
56%
Bread
Fats
28%
Chickpea
20%
Bread

Comparison summary

Which food contains less Sodium?
Chickpea
Chickpea contains less Sodium (difference - 577mg)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.386g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food is lower in Sugar?
Bread
Bread is lower in Sugar (difference - 4.28g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. 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.