Chickpeas vs. Wheat — In-Depth Nutrition Comparison
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What are the main differences between chickpeas and wheat?
- Chickpeas are 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 have 172µg of folate, while wheat has 11µg.
- Wheat has a higher glycemic index (50) than chickpeas (36).
We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked types in this comparison.
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.
| Contains more CalciumCalcium | +444.4% |
| Contains more PotassiumPotassium | +77.4% |
| Contains more IronIron | +64.2% |
| Contains more CopperCopper | +70% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains less SodiumSodium | -12.5% |
| Contains more ZincZinc | +20.3% |
| Contains more SeleniumSelenium | +762.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +45.8% |
| Contains more Vitamin B1Vitamin B1 | +22.1% |
| Contains more Vitamin B2Vitamin B2 | +110% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +98.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1463.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +338.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3.7µg | 31.9µg | 51% |
| Folate | 172µg | 11µg | 40% |
| Copper | 0.352mg | 0.207mg | 16% |
| Iron | 2.89mg | 1.76mg | 14% |
| Fiber | 7.6g | 4.3g | 13% |
| Vitamin B3 | 0.526mg | 2.305mg | 11% |
| Choline | 42.8mg | 8% | |
| Vitamin B5 | 0.286mg | 6% | |
| Protein | 8.86g | 5.71g | 6% |
| Polyunsaturated fat | 1.156g | 0.243g | 6% |
| Vitamin B6 | 0.139mg | 0.07mg | 5% |
| Potassium | 291mg | 164mg | 4% |
| Calcium | 49mg | 9mg | 4% |
| Vitamin K | 4µg | 3% | |
| Zinc | 1.53mg | 1.84mg | 3% |
| Phosphorus | 168mg | 147mg | 3% |
| Fats | 2.59g | 0.83g | 3% |
| Vitamin B2 | 0.063mg | 0.03mg | 3% |
| Calories | 164kcal | 132kcal | 2% |
| Vitamin B1 | 0.116mg | 0.095mg | 2% |
| Monounsaturated fat | 0.583g | 0.084g | 1% |
| Vitamin E | 0.35mg | 0.24mg | 1% |
| Vitamin C | 1.3mg | 1% | |
| Saturated fat | 0.269g | 0.077g | 1% |
| Carbs | 27.42g | 27.6g | 0% |
| Net carbs | 19.82g | 23.3g | N/A |
| Magnesium | 48mg | 48mg | 0% |
| Sugar | 4.8g | 3.07g | N/A |
| Sodium | 7mg | 8mg | 0% |
| Vitamin A | 1µg | 0% | |
| Manganese | 1.03mg | 1.03mg | 0% |
| Trans fat | 0g | 0.002g | N/A |
| Tryptophan | 0.085mg | 0.051mg | 0% |
| Threonine | 0.329mg | 0.172mg | 0% |
| Isoleucine | 0.38mg | 0.22mg | 0% |
| Leucine | 0.631mg | 0.432mg | 0% |
| Lysine | 0.593mg | 0.161mg | 0% |
| Methionine | 0.116mg | 0.097mg | 0% |
| Phenylalanine | 0.475mg | 0.3mg | 0% |
| Valine | 0.372mg | 0.267mg | 0% |
| Histidine | 0.244mg | 0.147mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +55.2% |
| Contains more FatsFats | +212% |
| Contains more OtherOther | +35.3% |
~equal in
Carbs
~27.6g
~equal in
Water
~65.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +594% |
| Contains more Poly. FatPolyunsaturated fat | +375.7% |
| Contains less Sat. FatSaturated fat | -71.4% |
