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Chickpea vs Bran - In-Depth Nutrition Comparison

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How are Chickpea and Bran different?

  • Chickpea is higher in Manganese, Folate, Vitamin B6, and Copper, however Bran is richer in Selenium, Phosphorus, Vitamin B1, Magnesium, Iron, and Fiber.
  • Daily need coverage for Manganese from Chickpea is 682% higher.
  • Chickpea contains 11 times more Folate than Bran. While Chickpea contains 557µg of Folate, Bran contains only 52µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Oat bran, raw are the varieties used in this article.

Infographic

Chickpea vs Bran 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
:
6
Bran
Contains more Potassium +26.9%
Contains more Copper +62.8%
Contains more Iron +25.5%
Contains more Magnesium +197.5%
Contains more Phosphorus +191.3%
Contains less Sodium -83.3%
Contains more Zinc +12.7%
Equal in Calcium - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Potassium +26.9%
Contains more Copper +62.8%
Contains more Iron +25.5%
Contains more Magnesium +197.5%
Contains more Phosphorus +191.3%
Contains less Sodium -83.3%
Contains more Zinc +12.7%
Equal in Calcium - 58

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
:
3
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +65%
Contains more Vitamin B6 +224.2%
Contains more Folate +971.2%
Contains more Vitamin K +181.3%
Contains more Vitamin E +23.2%
Contains more Vitamin B1 +145.3%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B5 - 1.494
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +65%
Contains more Vitamin B6 +224.2%
Contains more Folate +971.2%
Contains more Vitamin K +181.3%
Contains more Vitamin E +23.2%
Contains more Vitamin B1 +145.3%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B5 - 1.494

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

All nutrients comparison - raw data values

Nutrient Chickpea Bran Opinion
Net carbs 50.75g 50.82g Bran
Protein 20.47g 17.3g Chickpea
Fats 6.04g 7.03g Bran
Carbs 62.95g 66.22g Bran
Calories 378kcal 246kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g 1.45g Bran
Fiber 12.2g 15.4g Bran
Calcium 57mg 58mg Bran
Iron 4.31mg 5.41mg Bran
Magnesium 79mg 235mg Bran
Phosphorus 252mg 734mg Bran
Potassium 718mg 566mg Chickpea
Sodium 24mg 4mg Bran
Zinc 2.76mg 3.11mg Bran
Copper 0.656mg 0.403mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 1.17mg Bran
Vitamin B2 0.212mg 0.22mg Bran
Vitamin B3 1.541mg 0.934mg Chickpea
Vitamin B5 1.588mg 1.494mg Chickpea
Vitamin B6 0.535mg 0.165mg Chickpea
Folate 557µg 52µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 3.2µg Chickpea
Tryptophan 0.2mg 0.335mg Bran
Threonine 0.766mg 0.502mg Chickpea
Isoleucine 0.882mg 0.668mg Chickpea
Leucine 1.465mg 1.374mg Chickpea
Lysine 1.377mg 0.76mg Chickpea
Methionine 0.27mg 0.335mg Bran
Phenylalanine 1.103mg 0.908mg Chickpea
Valine 0.865mg 0.964mg Bran
Histidine 0.566mg 0.41mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 0.603g 1.328g Chickpea
Monounsaturated Fat 1.377g 2.376g Bran
Polyunsaturated fat 2.731g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Bran
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
46
Bran
Mineral Summary Score
88
Chickpea
122
Bran

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
104%
Bran
Carbohydrates
63%
Chickpea
66%
Bran
Fats
28%
Chickpea
32%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.725g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 9.25g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 20mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.