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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Wheat
Contains more Calcium +67.6%
Contains more Iron +22.4%
Contains more Potassium +66.6%
Contains more Copper +18.6%
Contains more Magnesium +82.3%
Contains more Phosphorus +101.6%
Contains less Sodium -91.7%
Contains more Zinc +50.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +67.6%
Contains more Iron +22.4%
Contains more Potassium +66.6%
Contains more Copper +18.6%
Contains more Magnesium +82.3%
Contains more Phosphorus +101.6%
Contains less Sodium -91.7%
Contains more Zinc +50.7%

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 A +∞%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%

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

All nutrients comparison - raw data values

Nutrient Chickpea Wheat Opinion
Net carbs 50.75g 71.13g Wheat
Protein 20.47g 13.68g Chickpea
Fats 6.04g 2.47g Chickpea
Carbs 62.95g 71.13g Wheat
Calories 378kcal 339kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g g Wheat
Fiber 12.2g g Chickpea
Calcium 57mg 34mg Chickpea
Iron 4.31mg 3.52mg Chickpea
Magnesium 79mg 144mg Wheat
Phosphorus 252mg 508mg Wheat
Potassium 718mg 431mg Chickpea
Sodium 24mg 2mg Wheat
Zinc 2.76mg 4.16mg Wheat
Copper 0.656mg 0.553mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.419mg Chickpea
Vitamin B2 0.212mg 0.121mg Chickpea
Vitamin B3 1.541mg 6.738mg Wheat
Vitamin B5 1.588mg 0.935mg Chickpea
Vitamin B6 0.535mg 0.419mg Chickpea
Folate 557µg 43µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg µg Chickpea
Tryptophan 0.2mg 0.176mg Chickpea
Threonine 0.766mg 0.366mg Chickpea
Isoleucine 0.882mg 0.533mg Chickpea
Leucine 1.465mg 0.934mg Chickpea
Lysine 1.377mg 0.303mg Chickpea
Methionine 0.27mg 0.221mg Chickpea
Phenylalanine 1.103mg 0.681mg Chickpea
Valine 0.865mg 0.594mg Chickpea
Histidine 0.566mg 0.322mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat
Saturated Fat 0.603g 0.454g Wheat
Monounsaturated Fat 1.377g 0.344g Chickpea
Polyunsaturated fat 2.731g 0.978g Chickpea

Which food is preferable for your diet?

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

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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

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.

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.