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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.

Infographic

Chickpeas 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Spelt
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.6µg

All nutrients comparison - raw data values

Nutrient Chickpeas Spelt 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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Spelt
3
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 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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -33.7%
Contains more Mono. FatMonounsaturated fat +31%
~equal in Polyunsaturated fat ~1.258g

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.