Chickpeas vs. Spelt — In-Depth Nutrition Comparison
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How are Chickpeas and Spelt different?
- Chickpeas is richer in Folate, Iron, Copper, and Fiber, while Spelt is higher in Vitamin B3.
- Chickpeas covers your daily need of Folate 40% more than Spelt.
- Chickpeas contains 5 times more Calcium than Spelt. Chickpeas contains 49mg of Calcium, while Spelt contains 10mg.
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Spelt, cooked types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+390%
Contains
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Iron
+73.1%
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Phosphorus
+12%
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Potassium
+103.5%
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Zinc
+22.4%
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Copper
+63.7%
Contains
less
Sodium
-28.6%
Equal in Magnesium - 49
Equal in Manganese - 1.091
Equal in Selenium - 4
Contains
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Calcium
+390%
Contains
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Iron
+73.1%
Contains
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Phosphorus
+12%
Contains
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Potassium
+103.5%
Contains
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Zinc
+22.4%
Contains
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Copper
+63.7%
Contains
less
Sodium
-28.6%
Equal in Magnesium - 49
Equal in Manganese - 1.091
Equal in Selenium - 4
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.
10
1
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Vitamin A
+575%
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Vitamin E
+34.6%
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Vitamin C
+∞%
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Vitamin B1
+12.6%
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Vitamin B2
+110%
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Vitamin B6
+73.8%
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Folate
+1223.1%
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Vitamin B3
+388.6%
Contains
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Vitamin A
+575%
Contains
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Vitamin E
+34.6%
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Vitamin C
+∞%
Contains
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Vitamin B1
+12.6%
Contains
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Vitamin B2
+110%
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Vitamin B6
+73.8%
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Folate
+1223.1%
Contains
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Vitamin B3
+388.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+61.1%
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Fats
+204.7%
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Other
+41.5%
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Water
+10.5%
Equal in Carbs - 26.44
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Protein
+61.1%
Contains
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Fats
+204.7%
Contains
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Other
+41.5%
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Water
+10.5%
Equal in Carbs - 26.44
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 price | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 19.82g | 22.54g | |
Protein | 8.86g | 5.5g | |
Fats | 2.59g | 0.85g | |
Carbs | 27.42g | 26.44g | |
Calories | 164kcal | 127kcal | |
Starch | 19.57g | ||
Sugar | 4.8g | ||
Fiber | 7.6g | 3.9g | |
Calcium | 49mg | 10mg | |
Iron | 2.89mg | 1.67mg | |
Magnesium | 48mg | 49mg | |
Phosphorus | 168mg | 150mg | |
Potassium | 291mg | 143mg | |
Sodium | 7mg | 5mg | |
Zinc | 1.53mg | 1.25mg | |
Copper | 0.352mg | 0.215mg | |
Manganese | 1.03mg | 1.091mg | |
Selenium | 3.7µg | 4µg | |
Vitamin A | 27IU | 4IU | |
Vitamin A RAE | 1µg | 0µg | |
Vitamin E | 0.35mg | 0.26mg | |
Vitamin C | 1.3mg | 0mg | |
Vitamin B1 | 0.116mg | 0.103mg | |
Vitamin B2 | 0.063mg | 0.03mg | |
Vitamin B3 | 0.526mg | 2.57mg | |
Vitamin B5 | 0.286mg | ||
Vitamin B6 | 0.139mg | 0.08mg | |
Folate | 172µg | 13µg | |
Vitamin K | 4µg | ||
Tryptophan | 0.085mg | ||
Threonine | 0.329mg | ||
Isoleucine | 0.38mg | ||
Leucine | 0.631mg | ||
Lysine | 0.593mg | ||
Methionine | 0.116mg | ||
Phenylalanine | 0.475mg | ||
Valine | 0.372mg | ||
Histidine | 0.244mg | ||
Saturated Fat | 0.269g | ||
Monounsaturated Fat | 0.583g | ||
Polyunsaturated fat | 1.156g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
57%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.269g)
Which food is cheaper?
Spelt is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpeas is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)