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Chickpeas vs. Cereal — In-Depth Nutrition Comparison

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A recap on differences between Chickpeas and Cereal

  • Chickpeas is higher in Fiber, yet Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
  • Cereal covers your daily Vitamin B1 needs 514% more than Chickpeas.
  • Chickpeas contains 5 times more Fiber than Cereal. While Chickpeas contains 7.6g of Fiber, Cereal contains only 1.4g.
  • The amount of Sodium in Chickpeas is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Chickpeas vs Cereal 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 +390%
Contains more Magnesium +152.6%
Contains more Phosphorus +118.2%
Contains more Potassium +177.1%
Contains less Sodium -99.1%
Contains more Copper +156.9%
Contains more Manganese +30.4%
Contains more Iron +1078.5%
Contains more Zinc +396.7%
Contains more Selenium +70.3%
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 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +390%
Contains more Magnesium +152.6%
Contains more Phosphorus +118.2%
Contains more Potassium +177.1%
Contains less Sodium -99.1%
Contains more Copper +156.9%
Contains more Manganese +30.4%
Contains more Iron +1078.5%
Contains more Zinc +396.7%
Contains more Selenium +70.3%

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.
:
6
Cereal
Contains more Vitamin E +337.5%
Contains more Vitamin B5 +26.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +10240.7%
Contains more Vitamin C +2861.5%
Contains more Vitamin B1 +5320.7%
Contains more Vitamin B2 +6042.9%
Contains more Vitamin B3 +5531.2%
Contains more Vitamin B6 +4206.5%
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 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +337.5%
Contains more Vitamin B5 +26.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +10240.7%
Contains more Vitamin C +2861.5%
Contains more Vitamin B1 +5320.7%
Contains more Vitamin B2 +6042.9%
Contains more Vitamin B3 +5531.2%
Contains more Vitamin B6 +4206.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +46.2%
Contains more Fats +139.8%
Contains more Water +1492.9%
Contains more Carbs +216.7%
Contains more Other +142.4%
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more Protein +46.2%
Contains more Fats +139.8%
Contains more Water +1492.9%
Contains more Carbs +216.7%
Contains more Other +142.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +185.8%
Contains more Polyunsaturated fat +226.6%
Equal in Saturated Fat - 0.26
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains more Monounsaturated Fat +185.8%
Contains more Polyunsaturated fat +226.6%
Equal in Saturated Fat - 0.26

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Cereal Opinion
Net carbs 19.82g 85.45g Cereal
Protein 8.86g 6.06g Chickpeas
Fats 2.59g 1.08g Chickpeas
Carbs 27.42g 86.85g Cereal
Calories 164kcal 378kcal Cereal
Fructose 0.26g Cereal
Sugar 4.8g 10.35g Chickpeas
Fiber 7.6g 1.4g Chickpeas
Calcium 49mg 10mg Chickpeas
Iron 2.89mg 34.06mg Cereal
Magnesium 48mg 19mg Chickpeas
Phosphorus 168mg 77mg Chickpeas
Potassium 291mg 105mg Chickpeas
Sodium 7mg 795mg Chickpeas
Zinc 1.53mg 7.6mg Cereal
Copper 0.352mg 0.137mg Chickpeas
Manganese 1.03mg 0.79mg Chickpeas
Selenium 3.7µg 6.3µg Cereal
Vitamin A 27IU 2792IU Cereal
Vitamin A RAE 1µg 814µg Cereal
Vitamin E 0.35mg 0.08mg Chickpeas
Vitamin C 1.3mg 38.5mg Cereal
Vitamin B1 0.116mg 6.288mg Cereal
Vitamin B2 0.063mg 3.87mg Cereal
Vitamin B3 0.526mg 29.62mg Cereal
Vitamin B5 0.286mg 0.226mg Chickpeas
Vitamin B6 0.139mg 5.986mg Cereal
Folate 172µg Chickpeas
Vitamin K 4µg 0µg Chickpeas
Tryptophan 0.085mg 0.066mg Chickpeas
Threonine 0.329mg 0.241mg Chickpeas
Isoleucine 0.38mg 0.26mg Chickpeas
Leucine 0.631mg 0.767mg Cereal
Lysine 0.593mg 0.113mg Chickpeas
Methionine 0.116mg 0.13mg Cereal
Phenylalanine 0.475mg 0.365mg Chickpeas
Valine 0.372mg 0.344mg Chickpeas
Histidine 0.244mg 0.162mg Chickpeas
Saturated Fat 0.269g 0.26g Cereal
Monounsaturated Fat 0.583g 0.204g Chickpeas
Polyunsaturated fat 1.156g 0.354g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Cereal
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
393%
Cereal
Minerals Daily Need Coverage Score
57%
Chickpeas
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 5.55g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 788mg)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1)
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.
Which food is richer in vitamins?
?
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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.