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  6. Chickpeas vs. Semolina

Chickpeas vs. Semolina — In-Depth Nutrition Comparison

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Summary of differences between chickpeas and semolina

  • Chickpeas have more folate, iron, fiber, copper, and magnesium; however, semolina is higher in selenium, vitamin B3, vitamin B6, vitamin B1, and vitamin B5.
  • Chickpeas cover your daily need for folate, 41% more than semolina.
  • Chickpeas have 4 times more fiber than semolina. While chickpeas have 7.6g of fiber, semolina has only 1.8g.
  • The glycemic index of semolina is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Chickpeas vs Semolina 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +67.2%
Contains more IronIron +290.5%
Contains more CopperCopper +23.9%
Contains more ZincZinc +50%
Contains more CalciumCalcium +44.9%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +437.8%
~equal in Phosphorus ~153mg
~equal in Manganese ~1.035mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1066.7%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin KVitamin K +3900%
Contains more FolateFolate +2050%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +93.1%
Contains more Vitamin B3Vitamin B3 +859.7%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B6Vitamin B6 +225.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Semolina DV% diff.
Folate 172µg 8µg 41%
Selenium 3.7µg 19.9µg 29%
Vitamin B3 0.526mg 5.048mg 28%
Starch 68.29g 28%
Iron 2.89mg 0.74mg 27%
Vitamin B6 0.139mg 0.452mg 24%
Fiber 7.6g 1.8g 23%
Carbs 27.42g 80.89g 18%
Calories 164kcal 374kcal 11%
Vitamin B1 0.116mg 0.224mg 9%
Choline 42.8mg 8%
Copper 0.352mg 0.284mg 8%
Vitamin B5 0.286mg 0.672mg 8%
Polyunsaturated fat 1.156g 0.322g 6%
Zinc 1.53mg 1.02mg 5%
Magnesium 48mg 27mg 5%
Vitamin K 4µg 0.1µg 3%
Protein 8.86g 7.51g 3%
Potassium 291mg 174mg 3%
Fats 2.59g 1.03g 2%
Phosphorus 168mg 153mg 2%
Calcium 49mg 71mg 2%
Vitamin E 0.35mg 0.03mg 2%
Monounsaturated fat 0.583g 0.258g 1%
Vitamin B2 0.063mg 0.05mg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 19.82g 79.09g N/A
Sugar 4.8g 0.33g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 0%
Manganese 1.03mg 1.035mg 0%
Saturated fat 0.269g 0.294g 0%
Tryptophan 0.085mg 0.103mg 0%
Threonine 0.329mg 0.271mg 0%
Isoleucine 0.38mg 0.339mg 0%
Leucine 0.631mg 0.656mg 0%
Lysine 0.593mg 0.215mg 0%
Methionine 0.116mg 0.183mg 0%
Phenylalanine 0.475mg 0.398mg 0%
Valine 0.372mg 0.47mg 0%
Histidine 0.244mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +18%
Contains more FatsFats +151.5%
Contains more WaterWater +510.6%
Contains more OtherOther +29.6%
Contains more CarbsCarbs +195%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +126%
Contains more Poly. FatPolyunsaturated fat +259%
~equal in Saturated fat ~0.294g

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.