Chickpeas vs. Wafer — In-Depth Nutrition Comparison
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The main differences between chickpeas and wafer
- Chickpeas are richer in folate, fiber, and manganese, yet wafer is richer in vitamin B2, vitamin B3, iron, copper, and vitamin B1.
- Daily need coverage for folate for chickpeas is 31% higher.
- Chickpeas contain 2 times more fiber than wafer. Chickpeas contain 7.6g of fiber, while wafer contains 3.4g.
- Chickpeas contain less saturated fat.
- Chickpeas have a lower glycemic index than wafer.
Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Cookies, chocolate wafers.
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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 | +58.1% |
| Contains more PotassiumPotassium | +38.6% |
| Contains more ZincZinc | +40.4% |
| Contains more PhosphorusPhosphorus | +27.3% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +48% |
| Contains more MagnesiumMagnesium | +10.4% |
| Contains more IronIron | +38.8% |
| Contains more CopperCopper | +31.5% |
| Contains more SeleniumSelenium | +54.1% |
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 B6Vitamin B6 | +172.5% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more FolateFolate | +266% |
| Contains more CholineCholine | +199.3% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +105.7% |
| Contains more Vitamin B1Vitamin B1 | +75% |
| Contains more Vitamin B2Vitamin B2 | +322.2% |
| Contains more Vitamin B3Vitamin B3 | +443.3% |
| Contains more Vitamin B5Vitamin B5 | +33.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +34.2% |
| Contains more WaterWater | +1238% |
| Contains more FatsFats | +448.3% |
| Contains more CarbsCarbs | +165.1% |
| Contains more OtherOther | +117.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.7% |
| Contains more Mono. FatMonounsaturated fat | +734.5% |
| Contains more Poly. FatPolyunsaturated fat | +259.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Cholesterol |
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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 Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 172µg | 47µg | 31% |
| Sodium | 7mg | 580mg | 25% |
| Polyunsaturated fat | 1.156g | 4.153g | 20% |
| Fats | 2.59g | 14.2g | 18% |
| Saturated fat | 0.269g | 4.241g | 18% |
| Fiber | 7.6g | 3.4g | 17% |
| Vitamin B2 | 0.063mg | 0.266mg | 16% |
| Carbs | 27.42g | 72.7g | 15% |
| Vitamin B3 | 0.526mg | 2.858mg | 15% |
| Manganese | 1.03mg | 0.696mg | 15% |
| Iron | 2.89mg | 4.01mg | 14% |
| Calories | 164kcal | 433kcal | 13% |
| Copper | 0.352mg | 0.463mg | 12% |
| Monounsaturated fat | 0.583g | 4.865g | 11% |
| Vitamin B1 | 0.116mg | 0.203mg | 7% |
| Vitamin B6 | 0.139mg | 0.051mg | 7% |
| Choline | 42.8mg | 14.3mg | 5% |
| Protein | 8.86g | 6.6g | 5% |
| Phosphorus | 168mg | 132mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Selenium | 3.7µg | 5.7µg | 4% |
| Zinc | 1.53mg | 1.09mg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin E | 0.35mg | 0.72mg | 2% |
| Calcium | 49mg | 31mg | 2% |
| Vitamin B5 | 0.286mg | 0.381mg | 2% |
| Potassium | 291mg | 210mg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Magnesium | 48mg | 53mg | 1% |
| Vitamin K | 4µg | 2.4µg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 19.82g | 69.3g | N/A |
| Sugar | 4.8g | 37.43g | N/A |
| Vitamin A | 1µg | 3µg | 0% |
| Tryptophan | 0.085mg | 0.096mg | 0% |
| Threonine | 0.329mg | 0.22mg | 0% |
| Isoleucine | 0.38mg | 0.261mg | 0% |
| Leucine | 0.631mg | 0.447mg | 0% |
| Lysine | 0.593mg | 0.281mg | 0% |
| Methionine | 0.116mg | 0.105mg | 0% |
| Phenylalanine | 0.475mg | 0.308mg | 0% |
| Valine | 0.372mg | 0.323mg | 0% |
| Histidine | 0.244mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
21%
Minerals Daily Need Coverage Score
57%
65%
Comparison summary
Which food is cheaper?
Wafer is cheaper (difference - $1)
Which food is lower in Cholesterol?
Chickpeas is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Chickpeas is lower in Sugar (difference - 32.63g)
Which food contains less Sodium?
Chickpeas contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Chickpeas is lower in Saturated fat (difference - 3.972g)
Which food is lower in glycemic index?
Chickpeas is lower in glycemic index (difference - 25)
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.
Which food is richer in vitamins?
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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.