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
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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
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Calcium
+111.1%
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Potassium
+85.1%
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Copper
+28.4%
Contains
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Magnesium
+72.2%
Contains
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Phosphorus
+59.1%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+18.8%
Equal in Iron - 4.44
Contains
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Calcium
+111.1%
Contains
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Potassium
+85.1%
Contains
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Copper
+28.4%
Contains
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Magnesium
+72.2%
Contains
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Phosphorus
+59.1%
Contains
less
Sodium
-66.7%
Contains
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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
:
Contains
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Vitamin A
+570%
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Vitamin C
+∞%
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Vitamin B1
+31%
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Vitamin B2
+87.6%
Contains
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Vitamin B5
+48.7%
Contains
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Vitamin B6
+132.6%
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Folate
+1137.8%
Contains
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Vitamin K
+150%
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Vitamin B3
+344.1%
Equal in Vitamin E - 0.79
Contains
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Vitamin A
+570%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+31%
Contains
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Vitamin B2
+87.6%
Contains
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Vitamin B5
+48.7%
Contains
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Vitamin B6
+132.6%
Contains
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Folate
+1137.8%
Contains
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Vitamin K
+150%
Contains
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Vitamin B3
+344.1%
Equal in Vitamin E - 0.79
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+40.5%
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Fats
+148.6%
Contains
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Other
+59.8%
Contains
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Carbs
+11.5%
Contains
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Water
+43.5%
Contains
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Protein
+40.5%
Contains
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Fats
+148.6%
Contains
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Other
+59.8%
Contains
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Carbs
+11.5%
Contains
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Water
+43.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+209.4%
Contains
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Polyunsaturated fat
+117.1%
Contains
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Saturated Fat
-32.7%
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Monounsaturated Fat
+209.4%
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Polyunsaturated fat
+117.1%
Contains
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Saturated Fat
-32.7%
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 50.75g | 59.49g |
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| Protein | 20.47g | 14.57g |
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| Fats | 6.04g | 2.43g |
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| Carbs | 62.95g | 70.19g |
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| Calories | 378kcal | 338kcal |
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| Starch | 53.92g |
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| Fructose | 0.24g |
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| Sugar | 10.7g | 6.82g |
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| Fiber | 12.2g | 10.7g |
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| Calcium | 57mg | 27mg |
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| Iron | 4.31mg | 4.44mg |
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| Magnesium | 79mg | 136mg |
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| Phosphorus | 252mg | 401mg |
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| Potassium | 718mg | 388mg |
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| Sodium | 24mg | 8mg |
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| Zinc | 2.76mg | 3.28mg |
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| Copper | 0.656mg | 0.511mg |
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| Vitamin A | 67IU | 10IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.82mg | 0.79mg |
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| Vitamin C | 4mg | 0mg |
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| Vitamin B1 | 0.477mg | 0.364mg |
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| Vitamin B2 | 0.212mg | 0.113mg |
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| Vitamin B3 | 1.541mg | 6.843mg |
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| Vitamin B5 | 1.588mg | 1.068mg |
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| Vitamin B6 | 0.535mg | 0.23mg |
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| Folate | 557µg | 45µg |
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| Vitamin K | 9µg | 3.6µg |
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| Tryptophan | 0.2mg | 0.132mg |
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| Threonine | 0.766mg | 0.443mg |
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| Isoleucine | 0.882mg | 0.552mg |
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| Leucine | 1.465mg | 1.07mg |
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| Lysine | 1.377mg | 0.409mg |
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| Methionine | 0.27mg | 0.258mg |
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| Phenylalanine | 1.103mg | 0.737mg |
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| Valine | 0.865mg | 0.681mg |
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| Histidine | 0.566mg | 0.36mg |
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| Saturated Fat | 0.603g | 0.406g |
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| Monounsaturated Fat | 1.377g | 0.445g |
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| Polyunsaturated fat | 2.731g | 1.258g |
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| Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
74%
35%
Minerals Daily Need Coverage Score
88%
92%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 3.88g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.197g)
Which food is cheaper?
Spelt is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpea is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.