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Chickpeas vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between Chickpeas and Spelt?

  • Chickpeas is higher in Folate, yet Spelt is higher in Manganese, Vitamin B3, Phosphorus, Magnesium, Vitamin B1, Iron, Copper, Zinc, and Vitamin B5.
  • Spelt's daily need coverage for Manganese is 85% more.
  • Chickpeas has 4 times more Folate than Spelt. While Chickpeas has 172µg of Folate, Spelt has only 45µg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Spelt, uncooked types in this article.

Infographic

Chickpeas vs Spelt 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 Calcium +81.5%
Contains less Sodium -12.5%
Contains more Iron +53.6%
Contains more Magnesium +183.3%
Contains more Phosphorus +138.7%
Contains more Potassium +33.3%
Contains more Zinc +114.4%
Contains more Copper +45.2%
Contains more Manganese +189.6%
Contains more Selenium +216.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +81.5%
Contains less Sodium -12.5%
Contains more Iron +53.6%
Contains more Magnesium +183.3%
Contains more Phosphorus +138.7%
Contains more Potassium +33.3%
Contains more Zinc +114.4%
Contains more Copper +45.2%
Contains more Manganese +189.6%
Contains more Selenium +216.2%

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.
:
6
Spelt
Contains more Vitamin A +170%
Contains more Vitamin C +∞%
Contains more Folate +282.2%
Contains more Vitamin K +11.1%
Contains more Vitamin E +125.7%
Contains more Vitamin B1 +213.8%
Contains more Vitamin B2 +79.4%
Contains more Vitamin B3 +1201%
Contains more Vitamin B5 +273.4%
Contains more Vitamin B6 +65.5%
Equal in Vitamin K - 3.6
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%
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 +170%
Contains more Vitamin C +∞%
Contains more Folate +282.2%
Contains more Vitamin K +11.1%
Contains more Vitamin E +125.7%
Contains more Vitamin B1 +213.8%
Contains more Vitamin B2 +79.4%
Contains more Vitamin B3 +1201%
Contains more Vitamin B5 +273.4%
Contains more Vitamin B6 +65.5%
Equal in Vitamin K - 3.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +446.4%
Contains more Protein +64.4%
Contains more Carbs +156%
Contains more Other +94.6%
Equal in Fats - 2.43
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Water +446.4%
Contains more Protein +64.4%
Contains more Carbs +156%
Contains more Other +94.6%
Equal in Fats - 2.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +31%
Equal in Polyunsaturated fat - 1.258
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +31%
Equal in Polyunsaturated fat - 1.258

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Spelt
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Spelt Opinion
Net carbs 19.82g 59.49g Spelt
Protein 8.86g 14.57g Spelt
Fats 2.59g 2.43g Chickpeas
Carbs 27.42g 70.19g Spelt
Calories 164kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 4.8g 6.82g Chickpeas
Fiber 7.6g 10.7g Spelt
Calcium 49mg 27mg Chickpeas
Iron 2.89mg 4.44mg Spelt
Magnesium 48mg 136mg Spelt
Phosphorus 168mg 401mg Spelt
Potassium 291mg 388mg Spelt
Sodium 7mg 8mg Chickpeas
Zinc 1.53mg 3.28mg Spelt
Copper 0.352mg 0.511mg Spelt
Manganese 1.03mg 2.983mg Spelt
Selenium 3.7µg 11.7µg Spelt
Vitamin A 27IU 10IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.79mg Spelt
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.364mg Spelt
Vitamin B2 0.063mg 0.113mg Spelt
Vitamin B3 0.526mg 6.843mg Spelt
Vitamin B5 0.286mg 1.068mg Spelt
Vitamin B6 0.139mg 0.23mg Spelt
Folate 172µg 45µg Chickpeas
Vitamin K 4µg 3.6µg Chickpeas
Tryptophan 0.085mg 0.132mg Spelt
Threonine 0.329mg 0.443mg Spelt
Isoleucine 0.38mg 0.552mg Spelt
Leucine 0.631mg 1.07mg Spelt
Lysine 0.593mg 0.409mg Chickpeas
Methionine 0.116mg 0.258mg Spelt
Phenylalanine 0.475mg 0.737mg Spelt
Valine 0.372mg 0.681mg Spelt
Histidine 0.244mg 0.36mg Spelt
Saturated Fat 0.269g 0.406g Chickpeas
Monounsaturated Fat 0.583g 0.445g Chickpeas
Polyunsaturated fat 1.156g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

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
35%
Spelt
Minerals Daily Need Coverage Score
57%
Chickpeas
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.137g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 27)
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.

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. 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.