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Chickpeas vs. Cornmeal — In-Depth Nutrition Comparison

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How are chickpeas and cornmeal different?

  • Chickpeas are higher in manganese, copper, fiber, and phosphorus; however, cornmeal is richer in vitamin B1, vitamin B3, vitamin B2, iron, selenium, and folate.
  • Daily need coverage for manganese for chickpeas is 37% higher.
  • Chickpeas contain 5 times more copper than cornmeal. While chickpeas contain 0.352mg of copper, cornmeal contains only 0.076mg.
  • Chickpeas have a lower glycemic index (36) than cornmeal (68).

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Chickpeas vs Cornmeal 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.
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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1533.3%
Contains more PotassiumPotassium +104.9%
Contains more CopperCopper +363.2%
Contains more ZincZinc +131.8%
Contains more PhosphorusPhosphorus +69.7%
Contains more ManganeseManganese +492%
Contains more IronIron +50.9%
Contains more SeleniumSelenium +183.8%
~equal in Sodium ~7mg

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +397.7%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +506.3%
Contains more Vitamin B3Vitamin B3 +844.5%
Contains more Vitamin B6Vitamin B6 +30.9%
Contains more FolateFolate +21.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Cornmeal DV% diff.
Manganese 1.03mg 0.174mg 37%
Vitamin B1 0.116mg 0.551mg 36%
Copper 0.352mg 0.076mg 31%
Starch 73.3g 30%
Vitamin B3 0.526mg 4.968mg 28%
Vitamin B2 0.063mg 0.382mg 25%
Iron 2.89mg 4.36mg 18%
Carbs 27.42g 79.45g 17%
Fiber 7.6g 3.9g 15%
Selenium 3.7µg 10.5µg 12%
Phosphorus 168mg 99mg 10%
Calories 164kcal 370kcal 10%
Folate 172µg 209µg 9%
Zinc 1.53mg 0.66mg 8%
Choline 42.8mg 8.6mg 6%
Calcium 49mg 3mg 5%
Potassium 291mg 142mg 4%
Magnesium 48mg 32mg 4%
Protein 8.86g 7.11g 4%
Vitamin B6 0.139mg 0.182mg 3%
Vitamin K 4µg 0µg 3%
Polyunsaturated fat 1.156g 0.828g 2%
Vitamin E 0.35mg 0.12mg 2%
Vitamin A 1µg 11µg 1%
Vitamin C 1.3mg 0mg 1%
Fats 2.59g 1.75g 1%
Vitamin B5 0.286mg 0.24mg 1%
Net carbs 19.82g 75.55g N/A
Sugar 4.8g 1.61g N/A
Sodium 7mg 7mg 0%
Saturated fat 0.269g 0.22g 0%
Monounsaturated fat 0.583g 0.39g 0%
Tryptophan 0.085mg 0.038mg 0%
Threonine 0.329mg 0.172mg 0%
Isoleucine 0.38mg 0.242mg 0%
Leucine 0.631mg 1.006mg 0%
Lysine 0.593mg 0.105mg 0%
Methionine 0.116mg 0.162mg 0%
Phenylalanine 0.475mg 0.366mg 0%
Valine 0.372mg 0.337mg 0%
Histidine 0.244mg 0.172mg 0%
Fructose 0.17g 0%

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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +24.6%
Contains more FatsFats +48%
Contains more WaterWater +438.6%
Contains more OtherOther +80.4%
Contains more CarbsCarbs +189.8%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +49.5%
Contains more Poly. FatPolyunsaturated fat +39.6%
Contains less Sat. FatSaturated fat -18.2%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.