Chickpeas vs. Semolina — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +126% |
| Contains more Poly. FatPolyunsaturated fat | +259% |
~equal in
Saturated fat
~0.294g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
24%
Minerals Daily Need Coverage Score
57%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 4.47g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Chickpeas is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Chickpeas is lower in glycemic index (difference - 18)
Which food is cheaper?
Chickpeas is cheaper (difference - $0.4)
Which food is richer in minerals?
Chickpeas 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.