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Chickpea vs Semolina - In-Depth Nutrition Comparison

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Important differences between Chickpea and Semolina

  • Chickpea has more Manganese, Folate, Iron, Fiber, Copper, Vitamin B1, Vitamin B5, and Potassium, however Semolina has more Selenium, and Vitamin B3.
  • Chickpea's daily need coverage for Manganese is 881% more.
  • Chickpea has 70 times more Folate than Semolina. Chickpea has 557µg of Folate, while Semolina has 8µg.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Chickpea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +482.4%
Contains more Magnesium +192.6%
Contains more Phosphorus +64.7%
Contains more Potassium +312.6%
Contains more Zinc +170.6%
Contains more Copper +131%
Contains more Calcium +24.6%
Contains less Sodium -91.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +482.4%
Contains more Magnesium +192.6%
Contains more Phosphorus +64.7%
Contains more Potassium +312.6%
Contains more Zinc +170.6%
Contains more Copper +131%
Contains more Calcium +24.6%
Contains less Sodium -91.7%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +2633.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +324%
Contains more Vitamin B5 +136.3%
Contains more Vitamin B6 +18.4%
Contains more Folate +6862.5%
Contains more Vitamin K +8900%
Contains more Vitamin B3 +227.6%
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% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +2633.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +324%
Contains more Vitamin B5 +136.3%
Contains more Vitamin B6 +18.4%
Contains more Folate +6862.5%
Contains more Vitamin K +8900%
Contains more Vitamin B3 +227.6%

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

All nutrients comparison - raw data values

Nutrient Chickpea Semolina Opinion
Net carbs 50.75g 79.09g Semolina
Protein 20.47g 7.51g Chickpea
Fats 6.04g 1.03g Chickpea
Carbs 62.95g 80.89g Semolina
Calories 378kcal 374kcal Chickpea
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar 10.7g 0.33g Semolina
Fiber 12.2g 1.8g Chickpea
Calcium 57mg 71mg Semolina
Iron 4.31mg 0.74mg Chickpea
Magnesium 79mg 27mg Chickpea
Phosphorus 252mg 153mg Chickpea
Potassium 718mg 174mg Chickpea
Sodium 24mg 2mg Semolina
Zinc 2.76mg 1.02mg Chickpea
Copper 0.656mg 0.284mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg 0.03mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.224mg Chickpea
Vitamin B2 0.212mg 0.05mg Chickpea
Vitamin B3 1.541mg 5.048mg Semolina
Vitamin B5 1.588mg 0.672mg Chickpea
Vitamin B6 0.535mg 0.452mg Chickpea
Folate 557µg 8µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 0.1µg Chickpea
Tryptophan 0.2mg 0.103mg Chickpea
Threonine 0.766mg 0.271mg Chickpea
Isoleucine 0.882mg 0.339mg Chickpea
Leucine 1.465mg 0.656mg Chickpea
Lysine 1.377mg 0.215mg Chickpea
Methionine 0.27mg 0.183mg Chickpea
Phenylalanine 1.103mg 0.398mg Chickpea
Valine 0.865mg 0.47mg Chickpea
Histidine 0.566mg 0.185mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.603g 0.294g Semolina
Monounsaturated Fat 1.377g 0.258g Chickpea
Polyunsaturated fat 2.731g 0.322g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Semolina
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
26
Semolina
Mineral Summary Score
88
Chickpea
34
Semolina

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
45%
Semolina
Carbohydrates
63%
Chickpea
81%
Semolina
Fats
28%
Chickpea
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 10.37g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.309g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 18)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $0.4)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.