Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chickpeas
  5. Compare
  6. Chickpeas vs. Groat

Chickpeas vs. Groat — In-Depth Nutrition Comparison

Compare

A recap on the differences between chickpeas and groat

  • Chickpeas are higher in folate, yet groat is higher in copper, magnesium, vitamin B3, vitamin B2, phosphorus, vitamin B5, carbs, manganese, and protein.
  • 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.

Infographic

Chickpeas vs Groat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Groat
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Groat
Groat
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Groat 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%
Protein 8.86g 13.25g 9%
Iron 2.89mg 2.2mg 9%
Zinc 1.53mg 2.4mg 8%
Selenium 3.7µg 8.3µg 8%
Choline 42.8mg 8%
Potassium 291mg 460mg 5%
Vitamin B6 0.139mg 0.21mg 5%
Calcium 49mg 18mg 3%
Vitamin K 4µg 3%
Vitamin E 0.35mg 2%
Saturated fat 0.269g 0.741g 2%
Fats 2.59g 3.4g 1%
Vitamin C 1.3mg 0mg 1%
Vitamin B1 0.116mg 0.101mg 1%
Monounsaturated fat 0.583g 1.04g 1%
Polyunsaturated fat 1.156g 1.039g 1%
Protein per 100 calories 5.4g 3.9g N/A
Calories per 10 g protein 185kcal 259kcal N/A
Weight per 100 calories 61g 29g N/A
Unsaturated / Saturated Fat ratio 6.5 2.8 N/A
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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Groat
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +517.5%
Contains more ProteinProtein +49.5%
Contains more FatsFats +31.3%
Contains more CarbsCarbs +160.8%

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
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -63.7%
Contains more Poly. FatPolyunsaturated fat +11.3%
Contains more Mono. FatMonounsaturated fat +78.4%

People also compare

Chickpeas
Chickpeas vs Hummus
Hummus
Chickpeas
Chickpeas vs Pea raw
Pea raw
Chickpeas
Chickpeas vs Bean raw
Bean raw
Groat
Groat vs Rice
Rice
Groat
Groat vs Bulgur dry
Bulgur dry
Groat
Groat vs Wheat
Wheat

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.