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Chickpea vs Wheat - In-Depth Nutrition Comparison

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Important differences between Chickpea and Wheat

  • Chickpea has more Manganese, Folate, Vitamin B5, Copper, and Iron, however Wheat has more Selenium, Phosphorus, Vitamin B3, Magnesium, and Zinc.
  • Chickpea's daily need coverage for Manganese is 795% more.
  • Chickpea has 13 times more Folate than Wheat. Chickpea has 557µg of Folate, while Wheat has 43µg.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Wheat, durum.

Infographic

Chickpea vs Wheat 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
:
4
Wheat
Contains more Iron +22.4%
Contains more Calcium +67.6%
Contains more Potassium +66.6%
Contains more Copper +18.6%
Contains more Magnesium +82.3%
Contains more Zinc +50.7%
Contains more Phosphorus +101.6%
Contains less Sodium -91.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +22.4%
Contains more Calcium +67.6%
Contains more Potassium +66.6%
Contains more Copper +18.6%
Contains more Magnesium +82.3%
Contains more Zinc +50.7%
Contains more Phosphorus +101.6%
Contains less Sodium -91.7%

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
:
1
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B5 +69.8%
Contains more Vitamin B6 +27.7%
Contains more Folate +1195.3%
Contains more Vitamin B3 +337.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B5 +69.8%
Contains more Vitamin B6 +27.7%
Contains more Folate +1195.3%
Contains more Vitamin B3 +337.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
37
Wheat
Mineral Summary Score
88
Chickpea
100
Wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
82%
Wheat
Carbohydrates
63%
Chickpea
71%
Wheat
Fats
28%
Chickpea
11%
Wheat

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.
Chickpea Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.149g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Chickpea Wheat Opinion
Calories 378 339 Chickpea
Protein 20.47 13.68 Chickpea
Fats 6.04 2.47 Chickpea
Vitamin C 4 0 Chickpea
Carbs 62.95 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.31 3.52 Chickpea
Calcium 57 34 Chickpea
Potassium 718 431 Chickpea
Magnesium 79 144 Wheat
Sugar 10.7 Wheat
Fiber 12.2 Chickpea
Copper 0.656 0.553 Chickpea
Zinc 2.76 4.16 Wheat
Starch
Phosphorus 252 508 Wheat
Sodium 24 2 Wheat
Vitamin A 67 0 Chickpea
Vitamin E 0.82 Chickpea
Vitamin D 0 0
Vitamin B1 0.477 0.419 Chickpea
Vitamin B2 0.212 0.121 Chickpea
Vitamin B3 1.541 6.738 Wheat
Vitamin B5 1.588 0.935 Chickpea
Vitamin B6 0.535 0.419 Chickpea
Vitamin B12 0 0
Vitamin K 9 Chickpea
Folate 557 43 Chickpea
Trans Fat 0 Wheat
Saturated Fat 0.603 0.454 Wheat
Monounsaturated Fat 1.377 0.344 Chickpea
Polyunsaturated fat 2.731 0.978 Chickpea
Tryptophan 0.2 0.176 Chickpea
Threonine 0.766 0.366 Chickpea
Isoleucine 0.882 0.533 Chickpea
Leucine 1.465 0.934 Chickpea
Lysine 1.377 0.303 Chickpea
Methionine 0.27 0.221 Chickpea
Phenylalanine 1.103 0.681 Chickpea
Valine 0.865 0.594 Chickpea
Histidine 0.566 0.322 Chickpea
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.