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  6. Chickpeas vs. Bran

Chickpeas vs. Bran — In-Depth Nutrition Comparison

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Differences between Chickpeas and Bran

  • Chickpeas has more Folate, Copper, Iron, Fiber, Zinc, Vitamin B6, Phosphorus, and Potassium, while Bran has more Selenium.
  • Chickpeas's daily need coverage for Folate is 42% higher.
  • Bran contains 6 times less Vitamin B6 than Chickpeas. Chickpeas contains 0.139mg of Vitamin B6, while Bran contains 0.025mg.

The food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Oat bran, cooked.

Infographic

Chickpeas vs Bran infographic
Infographic link

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.
Chickpeas
Chickpeas
8
:
2
Bran
Bran
Contains more Calcium +390%
Contains more Iron +228.4%
Contains more Magnesium +20%
Contains more Phosphorus +41.2%
Contains more Potassium +216.3%
Contains more Zinc +188.7%
Contains more Copper +433.3%
Contains less Sodium -85.7%
Contains more Selenium +108.1%
Equal in Manganese - 0.964
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +390%
Contains more Iron +228.4%
Contains more Magnesium +20%
Contains more Phosphorus +41.2%
Contains more Potassium +216.3%
Contains more Zinc +188.7%
Contains more Copper +433.3%
Contains less Sodium -85.7%
Contains more Selenium +108.1%
Equal in Manganese - 0.964

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.
Chickpeas
Chickpeas
9
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B3 +265.3%
Contains more Vitamin B5 +31.8%
Contains more Vitamin B6 +456%
Contains more Folate +2766.7%
Contains more Vitamin B1 +37.9%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B3 +265.3%
Contains more Vitamin B5 +31.8%
Contains more Vitamin B6 +456%
Contains more Folate +2766.7%
Contains more Vitamin B1 +37.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
4
:
1
Bran
Bran
Contains more Protein +176%
Contains more Fats +201.2%
Contains more Carbs +139.7%
Contains more Other +87.8%
Contains more Water +39.5%
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +176%
Contains more Fats +201.2%
Contains more Carbs +139.7%
Contains more Other +87.8%
Contains more Water +39.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +100.3%
Contains more Polyunsaturated fat +241%
Contains less Saturated Fat -39.4%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +100.3%
Contains more Polyunsaturated fat +241%
Contains less Saturated Fat -39.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Bran Opinion
Net carbs 19.82g 8.84g Chickpeas
Protein 8.86g 3.21g Chickpeas
Fats 2.59g 0.86g Chickpeas
Carbs 27.42g 11.44g Chickpeas
Calories 164kcal 40kcal Chickpeas
Sugar 4.8g Bran
Fiber 7.6g 2.6g Chickpeas
Calcium 49mg 10mg Chickpeas
Iron 2.89mg 0.88mg Chickpeas
Magnesium 48mg 40mg Chickpeas
Phosphorus 168mg 119mg Chickpeas
Potassium 291mg 92mg Chickpeas
Sodium 7mg 1mg Bran
Zinc 1.53mg 0.53mg Chickpeas
Copper 0.352mg 0.066mg Chickpeas
Manganese 1.03mg 0.964mg Chickpeas
Selenium 3.7µg 7.7µg Bran
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.16mg Bran
Vitamin B2 0.063mg 0.034mg Chickpeas
Vitamin B3 0.526mg 0.144mg Chickpeas
Vitamin B5 0.286mg 0.217mg Chickpeas
Vitamin B6 0.139mg 0.025mg Chickpeas
Folate 172µg 6µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg 0.057mg Chickpeas
Threonine 0.329mg 0.086mg Chickpeas
Isoleucine 0.38mg 0.114mg Chickpeas
Leucine 0.631mg 0.235mg Chickpeas
Lysine 0.593mg 0.13mg Chickpeas
Methionine 0.116mg 0.057mg Chickpeas
Phenylalanine 0.475mg 0.155mg Chickpeas
Valine 0.372mg 0.165mg Chickpeas
Histidine 0.244mg 0.07mg Chickpeas
Saturated Fat 0.269g 0.163g Bran
Monounsaturated Fat 0.583g 0.291g Chickpeas
Polyunsaturated fat 1.156g 0.339g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Chickpeas
6%
Bran
Minerals Daily Need Coverage Score
57%
Chickpeas
33%
Bran

Comparison summary

Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.106g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.