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  6. Chickpeas vs. Spaghetti

Chickpeas vs. Spaghetti — In-Depth Nutrition Comparison

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How are Chickpeas and Spaghetti different?

  • Chickpeas is richer in Folate, Manganese, Iron, Copper, Fiber, Phosphorus, Zinc, Vitamin B1, and Potassium, while Spaghetti is higher in Selenium.
  • Spaghetti covers your daily need of Selenium 41% more than Chickpeas.
  • Chickpeas contains 25 times more Folate than Spaghetti. Chickpeas contains 172µg of Folate, while Spaghetti contains 7µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Pasta, cooked, unenriched, without added salt types were used in this article.

Infographic

Chickpeas vs Spaghetti 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.
Chickpeas
Chickpeas
8
:
2
Spaghetti
Spaghetti
Contains more Calcium +600%
Contains more Iron +478%
Contains more Magnesium +166.7%
Contains more Phosphorus +189.7%
Contains more Potassium +561.4%
Contains more Zinc +200%
Contains more Copper +252%
Contains more Manganese +219.9%
Contains less Sodium -85.7%
Contains more Selenium +613.5%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +600%
Contains more Iron +478%
Contains more Magnesium +166.7%
Contains more Phosphorus +189.7%
Contains more Potassium +561.4%
Contains more Zinc +200%
Contains more Copper +252%
Contains more Manganese +219.9%
Contains less Sodium -85.7%
Contains more Selenium +613.5%

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.
Chickpeas
Chickpeas
10
:
0
Spaghetti
Spaghetti
Contains more Vitamin A +∞%
Contains more Vitamin E +483.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +31.5%
Contains more Vitamin B5 +155.4%
Contains more Vitamin B6 +183.7%
Contains more Folate +2357.1%
Contains more Vitamin K +∞%
Chickpeas
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%
Spaghetti
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +483.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +31.5%
Contains more Vitamin B5 +155.4%
Contains more Vitamin B6 +183.7%
Contains more Folate +2357.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
3
:
2
Spaghetti
Spaghetti
Contains more Protein +52.8%
Contains more Fats +178.5%
Contains more Other +228.6%
Contains more Carbs +12.5%
Equal in Water - 62.13
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Protein +52.8%
Contains more Fats +178.5%
Contains more Other +228.6%
Contains more Carbs +12.5%
Equal in Water - 62.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Spaghetti
Spaghetti
Contains more Monounsaturated Fat +345%
Contains more Polyunsaturated fat +254.6%
Contains less Saturated Fat -34.6%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains more Monounsaturated Fat +345%
Contains more Polyunsaturated fat +254.6%
Contains less Saturated Fat -34.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Spaghetti
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 Chickpeas Spaghetti Opinion
Net carbs 19.82g 29.06g Spaghetti
Protein 8.86g 5.8g Chickpeas
Fats 2.59g 0.93g Chickpeas
Carbs 27.42g 30.86g Spaghetti
Calories 164kcal 158kcal Chickpeas
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 4.8g 0.56g Spaghetti
Fiber 7.6g 1.8g Chickpeas
Calcium 49mg 7mg Chickpeas
Iron 2.89mg 0.5mg Chickpeas
Magnesium 48mg 18mg Chickpeas
Phosphorus 168mg 58mg Chickpeas
Potassium 291mg 44mg Chickpeas
Sodium 7mg 1mg Spaghetti
Zinc 1.53mg 0.51mg Chickpeas
Copper 0.352mg 0.1mg Chickpeas
Manganese 1.03mg 0.322mg Chickpeas
Selenium 3.7µg 26.4µg Spaghetti
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.06mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.02mg Chickpeas
Vitamin B2 0.063mg 0.02mg Chickpeas
Vitamin B3 0.526mg 0.4mg Chickpeas
Vitamin B5 0.286mg 0.112mg Chickpeas
Vitamin B6 0.139mg 0.049mg Chickpeas
Folate 172µg 7µg Chickpeas
Vitamin K 4µg 0µg Chickpeas
Tryptophan 0.085mg 0.083mg Chickpeas
Threonine 0.329mg 0.206mg Chickpeas
Isoleucine 0.38mg 0.228mg Chickpeas
Leucine 0.631mg 0.44mg Chickpeas
Lysine 0.593mg 0.133mg Chickpeas
Methionine 0.116mg 0.065mg Chickpeas
Phenylalanine 0.475mg 0.297mg Chickpeas
Valine 0.372mg 0.262mg Chickpeas
Histidine 0.244mg 0.132mg Chickpeas
Saturated Fat 0.269g 0.176g Spaghetti
Monounsaturated Fat 0.583g 0.131g Chickpeas
Polyunsaturated fat 1.156g 0.326g Chickpeas
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Spaghetti
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Chickpeas
3%
Spaghetti
Minerals Daily Need Coverage Score
57%
Chickpeas
30%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 13)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.6)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.