Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe

Chickpea vs. Bran — In-Depth Nutrition Comparison

Compare

Significant differences between Chickpea and Bran

  • Chickpea has more Folate, however, Bran is richer in Manganese, Vitamin B1, Phosphorus, Selenium, Magnesium, Iron, Fiber, Vitamin B5, and Zinc.
  • Bran covers your daily Manganese needs 200% more than Chickpea.
  • Bran has 3 times less Folate than Chickpea. Chickpea has 172µg of Folate, while Bran has 52µg.

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

Infographic

Chickpea 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.
Chickpea
Chickpea
0
:
10
Bran
Bran
Contains more Calcium +18.4%
Contains more Iron +87.2%
Contains more Magnesium +389.6%
Contains more Phosphorus +336.9%
Contains more Potassium +94.5%
Contains less Sodium -42.9%
Contains more Zinc +103.3%
Contains more Copper +14.5%
Contains more Manganese +446.6%
Contains more Selenium +1121.6%
Chickpea
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 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +18.4%
Contains more Iron +87.2%
Contains more Magnesium +389.6%
Contains more Phosphorus +336.9%
Contains more Potassium +94.5%
Contains less Sodium -42.9%
Contains more Zinc +103.3%
Contains more Copper +14.5%
Contains more Manganese +446.6%
Contains more Selenium +1121.6%

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.
Chickpea
Chickpea
4
:
6
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +230.8%
Contains more Vitamin K +25%
Contains more Vitamin E +188.6%
Contains more Vitamin B1 +908.6%
Contains more Vitamin B2 +249.2%
Contains more Vitamin B3 +77.6%
Contains more Vitamin B5 +422.4%
Contains more Vitamin B6 +18.7%
Chickpea
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +230.8%
Contains more Vitamin K +25%
Contains more Vitamin E +188.6%
Contains more Vitamin B1 +908.6%
Contains more Vitamin B2 +249.2%
Contains more Vitamin B3 +77.6%
Contains more Vitamin B5 +422.4%
Contains more Vitamin B6 +18.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea
Chickpea
1
:
4
Bran
Bran
Contains more Water +819.2%
Contains more Protein +95.3%
Contains more Fats +171.4%
Contains more Carbs +141.5%
Contains more Other +215.2%
Chickpea
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Water +819.2%
Contains more Protein +95.3%
Contains more Fats +171.4%
Contains more Carbs +141.5%
Contains more Other +215.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea
Chickpea
1
:
2
Bran
Bran
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +307.5%
Contains more Polyunsaturated fat +139.3%
Chickpea
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +307.5%
Contains more Polyunsaturated fat +139.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpea Bran Opinion
Net carbs 19.82g 50.82g Bran
Protein 8.86g 17.3g Bran
Fats 2.59g 7.03g Bran
Carbs 27.42g 66.22g Bran
Calories 164kcal 246kcal Bran
Sugar 4.8g 1.45g Bran
Fiber 7.6g 15.4g Bran
Calcium 49mg 58mg Bran
Iron 2.89mg 5.41mg Bran
Magnesium 48mg 235mg Bran
Phosphorus 168mg 734mg Bran
Potassium 291mg 566mg Bran
Sodium 7mg 4mg Bran
Zinc 1.53mg 3.11mg Bran
Copper 0.352mg 0.403mg Bran
Manganese 1.03mg 5.63mg Bran
Selenium 3.7µg 45.2µg Bran
Vitamin A 27IU 0IU Chickpea
Vitamin A RAE 1µg 0µg Chickpea
Vitamin E 0.35mg 1.01mg Bran
Vitamin C 1.3mg 0mg Chickpea
Vitamin B1 0.116mg 1.17mg Bran
Vitamin B2 0.063mg 0.22mg Bran
Vitamin B3 0.526mg 0.934mg Bran
Vitamin B5 0.286mg 1.494mg Bran
Vitamin B6 0.139mg 0.165mg Bran
Folate 172µg 52µg Chickpea
Vitamin K 4µg 3.2µg Chickpea
Tryptophan 0.085mg 0.335mg Bran
Threonine 0.329mg 0.502mg Bran
Isoleucine 0.38mg 0.668mg Bran
Leucine 0.631mg 1.374mg Bran
Lysine 0.593mg 0.76mg Bran
Methionine 0.116mg 0.335mg Bran
Phenylalanine 0.475mg 0.908mg Bran
Valine 0.372mg 0.964mg Bran
Histidine 0.244mg 0.41mg Bran
Saturated Fat 0.269g 1.328g Chickpea
Monounsaturated Fat 0.583g 2.376g Bran
Polyunsaturated fat 1.156g 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

People also compare

Chickpea
Chickpea vs Hummus
Hummus
Chickpea
Chickpea vs Pea raw
Pea raw
Chickpea
Chickpea vs Bean raw
Bean raw
Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat

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%
Chickpea
46%
Bran
Minerals Daily Need Coverage Score
57%
Chickpea
195%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 1.059g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 3.35g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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/173757/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.