Chickpeas vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between chickpeas and spelt?
- Chickpeas are 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 have 4 times more folate than spelt. While chickpeas have 172µg of folate, spelt has only 45µg.
- The glycemic index of chickpeas is lower.
We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Spelt, uncooked types 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 more CalciumCalcium | +81.5% |
| Contains less SodiumSodium | -12.5% |
| Contains more MagnesiumMagnesium | +183.3% |
| Contains more PotassiumPotassium | +33.3% |
| Contains more IronIron | +53.6% |
| Contains more CopperCopper | +45.2% |
| Contains more ZincZinc | +114.4% |
| Contains more PhosphorusPhosphorus | +138.7% |
| Contains more ManganeseManganese | +189.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +282.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +125.7% |
| Contains more Vitamin B1Vitamin B1 | +213.8% |
| Contains more Vitamin B2Vitamin B2 | +79.4% |
| Contains more Vitamin B3Vitamin B3 | +1201% |
| Contains more Vitamin B5Vitamin B5 | +273.4% |
| Contains more Vitamin B6Vitamin B6 | +65.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.03mg | 2.983mg | 85% |
| Vitamin B3 | 0.526mg | 6.843mg | 39% |
| Phosphorus | 168mg | 401mg | 33% |
| Folate | 172µg | 45µg | 32% |
| Starch | 53.92g | 22% | |
| Vitamin B1 | 0.116mg | 0.364mg | 21% |
| Magnesium | 48mg | 136mg | 21% |
| Iron | 2.89mg | 4.44mg | 19% |
| Copper | 0.352mg | 0.511mg | 18% |
| Vitamin B5 | 0.286mg | 1.068mg | 16% |
| Zinc | 1.53mg | 3.28mg | 16% |
| Selenium | 3.7µg | 11.7µg | 15% |
| Carbs | 27.42g | 70.19g | 14% |
| Fiber | 7.6g | 10.7g | 12% |
| Protein | 8.86g | 14.57g | 11% |
| Calories | 164kcal | 338kcal | 9% |
| Choline | 42.8mg | 8% | |
| Vitamin B6 | 0.139mg | 0.23mg | 7% |
| Vitamin B2 | 0.063mg | 0.113mg | 4% |
| Vitamin E | 0.35mg | 0.79mg | 3% |
| Potassium | 291mg | 388mg | 3% |
| Calcium | 49mg | 27mg | 2% |
| Saturated fat | 0.269g | 0.406g | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Polyunsaturated fat | 1.156g | 1.258g | 1% |
| Fats | 2.59g | 2.43g | 0% |
| Net carbs | 19.82g | 59.49g | N/A |
| Sugar | 4.8g | 6.82g | N/A |
| Sodium | 7mg | 8mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin K | 4µg | 3.6µg | 0% |
| Monounsaturated fat | 0.583g | 0.445g | 0% |
| Tryptophan | 0.085mg | 0.132mg | 0% |
| Threonine | 0.329mg | 0.443mg | 0% |
| Isoleucine | 0.38mg | 0.552mg | 0% |
| Leucine | 0.631mg | 1.07mg | 0% |
| Lysine | 0.593mg | 0.409mg | 0% |
| Methionine | 0.116mg | 0.258mg | 0% |
| Phenylalanine | 0.475mg | 0.737mg | 0% |
| Valine | 0.372mg | 0.681mg | 0% |
| Histidine | 0.244mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +446.4% |
| Contains more ProteinProtein | +64.4% |
| Contains more CarbsCarbs | +156% |
| Contains more OtherOther | +94.6% |
~equal in
Fats
~2.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -33.7% |
| Contains more Mono. FatMonounsaturated fat | +31% |
~equal in
Polyunsaturated fat
~1.258g