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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 have more folate, copper, iron, fiber, zinc, vitamin B6, phosphorus, and potassium, while bran has more selenium.
  • Chickpeas' daily need coverage for folate is 42% higher.
  • Bran contains 6 times less vitamin B6 than chickpeas. Chickpeas contain 0.139mg of vitamin B6, while bran contains 0.025mg.
  • Chickpeas have a lower glycemic index. The glycemic index of chickpeas is 36, while the glycemic index of bran is 56.

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.
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%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +216.3%
Contains more IronIron +228.4%
Contains more CopperCopper +433.3%
Contains more ZincZinc +188.7%
Contains more PhosphorusPhosphorus +41.2%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +108.1%
~equal in Manganese ~0.964mg

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 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%
Bran
Bran
1
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +85.3%
Contains more Vitamin B3Vitamin B3 +265.3%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more Vitamin B6Vitamin B6 +456%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2766.7%
Contains more Vitamin B1Vitamin B1 +37.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Bran DV% diff.
Folate 172µg 6µg 42%
Copper 0.352mg 0.066mg 32%
Iron 2.89mg 0.88mg 25%
Fiber 7.6g 2.6g 20%
Protein 8.86g 3.21g 11%
Zinc 1.53mg 0.53mg 9%
Vitamin B6 0.139mg 0.025mg 9%
Choline 42.8mg 8%
Phosphorus 168mg 119mg 7%
Selenium 3.7µg 7.7µg 7%
Calories 164kcal 40kcal 6%
Potassium 291mg 92mg 6%
Carbs 27.42g 11.44g 5%
Polyunsaturated fat 1.156g 0.339g 5%
Calcium 49mg 10mg 4%
Vitamin B1 0.116mg 0.16mg 4%
Fats 2.59g 0.86g 3%
Manganese 1.03mg 0.964mg 3%
Vitamin K 4µg 3%
Magnesium 48mg 40mg 2%
Vitamin E 0.35mg 2%
Vitamin B2 0.063mg 0.034mg 2%
Vitamin B3 0.526mg 0.144mg 2%
Vitamin C 1.3mg 0mg 1%
Vitamin B5 0.286mg 0.217mg 1%
Monounsaturated fat 0.583g 0.291g 1%
Protein per 100 calories 5.4g 8g N/A
Calories per 10 g protein 185kcal 125kcal N/A
Weight per 100 calories 61g 250g N/A
Unsaturated / Saturated Fat ratio 6.5 3.9 N/A
Net carbs 19.82g 8.84g N/A
Sugar 4.8g N/A
Sodium 7mg 1mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.269g 0.163g 0%
Tryptophan 0.085mg 0.057mg 0%
Threonine 0.329mg 0.086mg 0%
Isoleucine 0.38mg 0.114mg 0%
Leucine 0.631mg 0.235mg 0%
Lysine 0.593mg 0.13mg 0%
Methionine 0.116mg 0.057mg 0%
Phenylalanine 0.475mg 0.155mg 0%
Valine 0.372mg 0.165mg 0%
Histidine 0.244mg 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +176%
Contains more FatsFats +201.2%
Contains more CarbsCarbs +139.7%
Contains more OtherOther +87.8%
Contains more WaterWater +39.5%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +100.3%
Contains more Poly. FatPolyunsaturated fat +241%
Contains less Sat. FatSaturated fat -39.4%

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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. 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.