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Chickpea vs Cereal - In-Depth Nutrition Comparison

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The main differences between Chickpea and Cereal

  • Chickpea is richer in Manganese, Copper, and Fiber, yet Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, and Zinc.
  • Daily need coverage for Manganese from Chickpea is 892% higher.
  • Chickpea contains 9 times more Fiber than Cereal. Chickpea contains 12.2g of Fiber, while Cereal contains 1.4g.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Chickpea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +470%
Contains more Magnesium +315.8%
Contains more Phosphorus +227.3%
Contains more Potassium +583.8%
Contains less Sodium -97%
Contains more Copper +378.8%
Contains more Iron +690.3%
Contains more Zinc +175.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +470%
Contains more Magnesium +315.8%
Contains more Phosphorus +227.3%
Contains more Potassium +583.8%
Contains less Sodium -97%
Contains more Copper +378.8%
Contains more Iron +690.3%
Contains more Zinc +175.4%

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
:
6
Cereal
Contains more Vitamin E +925%
Contains more Vitamin B5 +602.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +4067.2%
Contains more Vitamin C +862.5%
Contains more Vitamin B1 +1218.2%
Contains more Vitamin B2 +1725.5%
Contains more Vitamin B3 +1822.1%
Contains more Vitamin B6 +1018.9%
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 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +925%
Contains more Vitamin B5 +602.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +4067.2%
Contains more Vitamin C +862.5%
Contains more Vitamin B1 +1218.2%
Contains more Vitamin B2 +1725.5%
Contains more Vitamin B3 +1822.1%
Contains more Vitamin B6 +1018.9%

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 Cereal
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar 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 Chickpea Cereal Opinion
Net carbs 50.75g 85.45g Cereal
Protein 20.47g 6.06g Chickpea
Fats 6.04g 1.08g Chickpea
Carbs 62.95g 86.85g Cereal
Calories 378kcal 378kcal
Starch g g
Fructose g 0.26g Cereal
Sugar 10.7g 10.35g Cereal
Fiber 12.2g 1.4g Chickpea
Calcium 57mg 10mg Chickpea
Iron 4.31mg 34.06mg Cereal
Magnesium 79mg 19mg Chickpea
Phosphorus 252mg 77mg Chickpea
Potassium 718mg 105mg Chickpea
Sodium 24mg 795mg Chickpea
Zinc 2.76mg 7.6mg Cereal
Copper 0.656mg 0.137mg Chickpea
Vitamin A 67IU 2792IU Cereal
Vitamin E 0.82mg 0.08mg Chickpea
Vitamin D 0IU IU Chickpea
Vitamin D 0µg µg Chickpea
Vitamin C 4mg 38.5mg Cereal
Vitamin B1 0.477mg 6.288mg Cereal
Vitamin B2 0.212mg 3.87mg Cereal
Vitamin B3 1.541mg 29.62mg Cereal
Vitamin B5 1.588mg 0.226mg Chickpea
Vitamin B6 0.535mg 5.986mg Cereal
Folate 557µg µg Chickpea
Vitamin B12 0µg µg Chickpea
Vitamin K 9µg 0µg Chickpea
Tryptophan 0.2mg 0.066mg Chickpea
Threonine 0.766mg 0.241mg Chickpea
Isoleucine 0.882mg 0.26mg Chickpea
Leucine 1.465mg 0.767mg Chickpea
Lysine 1.377mg 0.113mg Chickpea
Methionine 0.27mg 0.13mg Chickpea
Phenylalanine 1.103mg 0.365mg Chickpea
Valine 0.865mg 0.344mg Chickpea
Histidine 0.566mg 0.162mg Chickpea
Cholesterol 0mg mg Cereal
Trans Fat 0g g Cereal
Saturated Fat 0.603g 0.26g Cereal
Monounsaturated Fat 1.377g 0.204g Chickpea
Polyunsaturated fat 2.731g 0.354g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
393
Cereal
Mineral Summary Score
88
Chickpea
212
Cereal

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
36%
Cereal
Carbohydrates
63%
Chickpea
87%
Cereal
Fats
28%
Chickpea
5%
Cereal

Comparison summary

Which food contains less Sodium?
Chickpea
Chickpea contains less Sodium (difference - 771mg)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Cereal
Cereal is lower in Sugar (difference - 0.35g)
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 - 0.343g)
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

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

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.