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Chickpea vs Spelt - In-Depth Nutrition Comparison

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What are the main differences between Chickpea and Spelt?

  • Chickpea is richer in Manganese, Folate, Vitamin B6, Copper, Vitamin B5, and Potassium, yet Spelt is richer in Vitamin B3, Phosphorus, Selenium, and Magnesium.
  • Chickpea's daily need coverage for Manganese is 797% higher.
  • Chickpea has 12 times more Folate than Spelt. Chickpea has 557µg of Folate, while Spelt has 45µg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Spelt, uncooked types in this comparison.

Infographic

Chickpea vs Spelt 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
:
5
Spelt
Contains more Calcium +111.1%
Contains more Potassium +85.1%
Contains more Copper +28.4%
Contains more Magnesium +72.2%
Contains more Phosphorus +59.1%
Contains less Sodium -66.7%
Contains more Zinc +18.8%
Equal in Iron - 4.44
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +111.1%
Contains more Potassium +85.1%
Contains more Copper +28.4%
Contains more Magnesium +72.2%
Contains more Phosphorus +59.1%
Contains less Sodium -66.7%
Contains more Zinc +18.8%
Equal in Iron - 4.44

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
:
1
Spelt
Contains more Vitamin A +570%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B5 +48.7%
Contains more Vitamin B6 +132.6%
Contains more Folate +1137.8%
Contains more Vitamin K +150%
Contains more Vitamin B3 +344.1%
Equal in Vitamin E - 0.79
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 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +570%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B5 +48.7%
Contains more Vitamin B6 +132.6%
Contains more Folate +1137.8%
Contains more Vitamin K +150%
Contains more Vitamin B3 +344.1%
Equal in Vitamin E - 0.79

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

All nutrients comparison - raw data values

Nutrient Chickpea Spelt Opinion
Net carbs 50.75g 59.49g Spelt
Protein 20.47g 14.57g Chickpea
Fats 6.04g 2.43g Chickpea
Carbs 62.95g 70.19g Spelt
Calories 378kcal 338kcal Chickpea
Starch g 53.92g Spelt
Fructose g 0.24g Spelt
Sugar 10.7g 6.82g Spelt
Fiber 12.2g 10.7g Chickpea
Calcium 57mg 27mg Chickpea
Iron 4.31mg 4.44mg Spelt
Magnesium 79mg 136mg Spelt
Phosphorus 252mg 401mg Spelt
Potassium 718mg 388mg Chickpea
Sodium 24mg 8mg Spelt
Zinc 2.76mg 3.28mg Spelt
Copper 0.656mg 0.511mg Chickpea
Vitamin A 67IU 10IU Chickpea
Vitamin E 0.82mg 0.79mg Chickpea
Vitamin D 0IU IU Chickpea
Vitamin D 0µg µg Chickpea
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.364mg Chickpea
Vitamin B2 0.212mg 0.113mg Chickpea
Vitamin B3 1.541mg 6.843mg Spelt
Vitamin B5 1.588mg 1.068mg Chickpea
Vitamin B6 0.535mg 0.23mg Chickpea
Folate 557µg 45µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 3.6µg Chickpea
Tryptophan 0.2mg 0.132mg Chickpea
Threonine 0.766mg 0.443mg Chickpea
Isoleucine 0.882mg 0.552mg Chickpea
Leucine 1.465mg 1.07mg Chickpea
Lysine 1.377mg 0.409mg Chickpea
Methionine 0.27mg 0.258mg Chickpea
Phenylalanine 1.103mg 0.737mg Chickpea
Valine 0.865mg 0.681mg Chickpea
Histidine 0.566mg 0.36mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Spelt
Saturated Fat 0.603g 0.406g Spelt
Monounsaturated Fat 1.377g 0.445g Chickpea
Polyunsaturated fat 2.731g 1.258g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Spelt
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
35
Spelt
Mineral Summary Score
88
Chickpea
92
Spelt

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
87%
Spelt
Carbohydrates
63%
Chickpea
70%
Spelt
Fats
28%
Chickpea
11%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 3.88g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.197g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 27)
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)
Which food is richer in minerals?
?
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.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.