Chickpeas vs. Groat — In-Depth Nutrition Comparison
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A recap on differences between chickpeas and groat
- Chickpeas are higher in folate and iron, yet groat is higher in copper, magnesium, vitamin B3, vitamin B2, phosphorus, vitamin B5, manganese, and fiber.
- Groat covers your daily copper needs 83% more than chickpeas.
- Chickpeas contain 6 times more folate than groat. While chickpeas contain 172µg of folate, groat contains only 30µg.
- The glycemic index of chickpeas is lower.
Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Buckwheat.
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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 CalciumCalcium | +172.2% |
| Contains more IronIron | +31.4% |
| Contains more MagnesiumMagnesium | +381.3% |
| Contains more PotassiumPotassium | +58.1% |
| Contains more CopperCopper | +212.5% |
| Contains more ZincZinc | +56.9% |
| Contains more PhosphorusPhosphorus | +106.5% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +26.2% |
| Contains more SeleniumSelenium | +124.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +473.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +574.6% |
| Contains more Vitamin B3Vitamin B3 | +1234.6% |
| Contains more Vitamin B5Vitamin B5 | +331.1% |
| Contains more Vitamin B6Vitamin B6 | +51.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.352mg | 1.1mg | 83% |
| Magnesium | 48mg | 231mg | 44% |
| Vitamin B3 | 0.526mg | 7.02mg | 41% |
| Folate | 172µg | 30µg | 36% |
| Vitamin B2 | 0.063mg | 0.425mg | 28% |
| Phosphorus | 168mg | 347mg | 26% |
| Vitamin B5 | 0.286mg | 1.233mg | 19% |
| Carbs | 27.42g | 71.5g | 15% |
| Manganese | 1.03mg | 1.3mg | 12% |
| Fiber | 7.6g | 10g | 10% |
| Calories | 164kcal | 343kcal | 9% |
| Iron | 2.89mg | 2.2mg | 9% |
| Protein | 8.86g | 13.25g | 9% |
| Choline | 42.8mg | 8% | |
| Zinc | 1.53mg | 2.4mg | 8% |
| Selenium | 3.7µg | 8.3µg | 8% |
| Vitamin B6 | 0.139mg | 0.21mg | 5% |
| Potassium | 291mg | 460mg | 5% |
| Calcium | 49mg | 18mg | 3% |
| Vitamin K | 4µg | 3% | |
| Vitamin E | 0.35mg | 2% | |
| Saturated fat | 0.269g | 0.741g | 2% |
| Monounsaturated fat | 0.583g | 1.04g | 1% |
| Polyunsaturated fat | 1.156g | 1.039g | 1% |
| Vitamin B1 | 0.116mg | 0.101mg | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Fats | 2.59g | 3.4g | 1% |
| Net carbs | 19.82g | 61.5g | N/A |
| Sugar | 4.8g | N/A | |
| Sodium | 7mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.085mg | 0.192mg | 0% |
| Threonine | 0.329mg | 0.506mg | 0% |
| Isoleucine | 0.38mg | 0.498mg | 0% |
| Leucine | 0.631mg | 0.832mg | 0% |
| Lysine | 0.593mg | 0.672mg | 0% |
| Methionine | 0.116mg | 0.172mg | 0% |
| Phenylalanine | 0.475mg | 0.52mg | 0% |
| Valine | 0.372mg | 0.678mg | 0% |
| Histidine | 0.244mg | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +517.5% |
| Contains more ProteinProtein | +49.5% |
| Contains more FatsFats | +31.3% |
| Contains more CarbsCarbs | +160.8% |
| Contains more OtherOther | +128.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.7% |
| Contains more Poly. FatPolyunsaturated fat | +11.3% |
| Contains more Mono. FatMonounsaturated fat | +78.4% |
