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Chickpea vs Groat - In-Depth Nutrition Comparison

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What are the main differences between Chickpea and Groat?

  • Groat has less Manganese, Folate, Copper, Iron, Fiber, Vitamin B1, Vitamin B6, Phosphorus, Vitamin B5, and Zinc than Chickpea.
  • Chickpea's daily need coverage for Manganese is 909% higher.
  • Chickpea has 40 times more Folate than Groat. Chickpea has 557µg of Folate, while Groat has 14µg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Chickpea vs Groat 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
:
1
Groat
Contains more Calcium +714.3%
Contains more Iron +438.8%
Contains more Magnesium +54.9%
Contains more Phosphorus +260%
Contains more Potassium +715.9%
Contains more Zinc +352.5%
Contains more Copper +349.3%
Contains less Sodium -83.3%
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% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +714.3%
Contains more Iron +438.8%
Contains more Magnesium +54.9%
Contains more Phosphorus +260%
Contains more Potassium +715.9%
Contains more Zinc +352.5%
Contains more Copper +349.3%
Contains less Sodium -83.3%

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
:
0
Groat
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1092.5%
Contains more Vitamin B2 +443.6%
Contains more Vitamin B3 +63.9%
Contains more Vitamin B5 +342.3%
Contains more Vitamin B6 +594.8%
Contains more Folate +3878.6%
Contains more Vitamin K +373.7%
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 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1092.5%
Contains more Vitamin B2 +443.6%
Contains more Vitamin B3 +63.9%
Contains more Vitamin B5 +342.3%
Contains more Vitamin B6 +594.8%
Contains more Folate +3878.6%
Contains more Vitamin K +373.7%

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 Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea Groat Opinion
Net carbs 50.75g 17.24g Chickpea
Protein 20.47g 3.38g Chickpea
Fats 6.04g 0.62g Chickpea
Carbs 62.95g 19.94g Chickpea
Calories 378kcal 92kcal Chickpea
Starch g g
Fructose g 0.1g Groat
Sugar 10.7g 0.9g Groat
Fiber 12.2g 2.7g Chickpea
Calcium 57mg 7mg Chickpea
Iron 4.31mg 0.8mg Chickpea
Magnesium 79mg 51mg Chickpea
Phosphorus 252mg 70mg Chickpea
Potassium 718mg 88mg Chickpea
Sodium 24mg 4mg Groat
Zinc 2.76mg 0.61mg Chickpea
Copper 0.656mg 0.146mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg 0.09mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.04mg Chickpea
Vitamin B2 0.212mg 0.039mg Chickpea
Vitamin B3 1.541mg 0.94mg Chickpea
Vitamin B5 1.588mg 0.359mg Chickpea
Vitamin B6 0.535mg 0.077mg Chickpea
Folate 557µg 14µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 1.9µg Chickpea
Tryptophan 0.2mg 0.049mg Chickpea
Threonine 0.766mg 0.129mg Chickpea
Isoleucine 0.882mg 0.127mg Chickpea
Leucine 1.465mg 0.212mg Chickpea
Lysine 1.377mg 0.172mg Chickpea
Methionine 0.27mg 0.044mg Chickpea
Phenylalanine 1.103mg 0.133mg Chickpea
Valine 0.865mg 0.173mg Chickpea
Histidine 0.566mg 0.079mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.603g 0.134g Groat
Monounsaturated Fat 1.377g 0.188g Chickpea
Polyunsaturated fat 2.731g 0.188g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
8
Groat
Mineral Summary Score
88
Chickpea
22
Groat

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
20%
Groat
Carbohydrates
63%
Chickpea
20%
Groat
Fats
28%
Chickpea
3%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 9.8g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.469g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 9)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $1.4)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.