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  6. Chickpeas vs. Wheat

Chickpeas vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Chickpeas and Wheat?

  • Chickpeas is richer in Folate, Copper, Iron, Fiber, and Vitamin B6, while Wheat is higher in Selenium, and Vitamin B3.
  • Wheat's daily need coverage for Selenium is 51% higher.
  • Wheat has 16 times less Folate than Chickpeas. Chickpeas has 172µg of Folate, while Wheat has 11µg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked types in this comparison.

Infographic

Chickpeas vs Wheat infographic
Infographic link

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.
Chickpeas
Chickpeas
6
:
2
Wheat
Wheat
Contains more Calcium +444.4%
Contains more Iron +64.2%
Contains more Phosphorus +14.3%
Contains more Potassium +77.4%
Contains less Sodium -12.5%
Contains more Copper +70%
Contains more Zinc +20.3%
Contains more Selenium +762.2%
Equal in Magnesium - 48
Equal in Manganese - 1.03
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +444.4%
Contains more Iron +64.2%
Contains more Phosphorus +14.3%
Contains more Potassium +77.4%
Contains less Sodium -12.5%
Contains more Copper +70%
Contains more Zinc +20.3%
Contains more Selenium +762.2%
Equal in Magnesium - 48
Equal in Manganese - 1.03

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.
Chickpeas
Chickpeas
10
:
1
Wheat
Wheat
Contains more Vitamin A +575%
Contains more Vitamin E +45.8%
Contains more Vitamin B1 +22.1%
Contains more Vitamin B2 +110%
Contains more Vitamin B6 +98.6%
Contains more Folate +1463.6%
Contains more Vitamin B3 +338.2%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +575%
Contains more Vitamin E +45.8%
Contains more Vitamin B1 +22.1%
Contains more Vitamin B2 +110%
Contains more Vitamin B6 +98.6%
Contains more Folate +1463.6%
Contains more Vitamin B3 +338.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
3
:
2
Wheat
Wheat
Contains more Protein +55.2%
Contains more Fats +212%
Contains more Other +35.3%
Equal in Carbs - 27.6
Equal in Water - 65.18
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +55.2%
Contains more Fats +212%
Contains more Other +35.3%
Equal in Carbs - 27.6
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +594%
Contains more Polyunsaturated fat +375.7%
Contains less Saturated Fat -71.4%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +594%
Contains more Polyunsaturated fat +375.7%
Contains less Saturated Fat -71.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Wheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Wheat Opinion
Net carbs 19.82g 23.3g Wheat
Protein 8.86g 5.71g Chickpeas
Fats 2.59g 0.83g Chickpeas
Carbs 27.42g 27.6g Wheat
Calories 164kcal 132kcal Chickpeas
Sugar 4.8g 3.07g Wheat
Fiber 7.6g 4.3g Chickpeas
Calcium 49mg 9mg Chickpeas
Iron 2.89mg 1.76mg Chickpeas
Magnesium 48mg 48mg
Phosphorus 168mg 147mg Chickpeas
Potassium 291mg 164mg Chickpeas
Sodium 7mg 8mg Chickpeas
Zinc 1.53mg 1.84mg Wheat
Copper 0.352mg 0.207mg Chickpeas
Manganese 1.03mg 1.03mg
Selenium 3.7µg 31.9µg Wheat
Vitamin A 27IU 4IU Chickpeas
Vitamin A RAE 1µg Chickpeas
Vitamin E 0.35mg 0.24mg Chickpeas
Vitamin C 1.3mg Chickpeas
Vitamin B1 0.116mg 0.095mg Chickpeas
Vitamin B2 0.063mg 0.03mg Chickpeas
Vitamin B3 0.526mg 2.305mg Wheat
Vitamin B5 0.286mg Chickpeas
Vitamin B6 0.139mg 0.07mg Chickpeas
Folate 172µg 11µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg 0.051mg Chickpeas
Threonine 0.329mg 0.172mg Chickpeas
Isoleucine 0.38mg 0.22mg Chickpeas
Leucine 0.631mg 0.432mg Chickpeas
Lysine 0.593mg 0.161mg Chickpeas
Methionine 0.116mg 0.097mg Chickpeas
Phenylalanine 0.475mg 0.3mg Chickpeas
Valine 0.372mg 0.267mg Chickpeas
Histidine 0.244mg 0.147mg Chickpeas
Trans Fat 0g 0.002g Chickpeas
Saturated Fat 0.269g 0.077g Wheat
Monounsaturated Fat 0.583g 0.084g Chickpeas
Polyunsaturated fat 1.156g 0.243g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Chickpeas
9%
Wheat
Minerals Daily Need Coverage Score
57%
Chickpeas
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.73g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.192g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Chickpeas
Chickpeas 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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.