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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 Potassium +312.6%
Contains more Magnesium +192.6%
Contains more Copper +131%
Contains more Zinc +170.6%
Contains more Phosphorus +64.7%
Contains more Calcium +24.6%
Contains less Sodium -91.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +482.4%
Contains more Potassium +312.6%
Contains more Magnesium +192.6%
Contains more Copper +131%
Contains more Zinc +170.6%
Contains more Phosphorus +64.7%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2633.3%
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 Vitamin K +8900%
Contains more Folate +6862.5%
Contains more Vitamin B3 +227.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2633.3%
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 Vitamin K +8900%
Contains more Folate +6862.5%
Contains more Vitamin B3 +227.6%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.