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Chickpeas vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between chickpeas and wheat

  • Chickpeas have more folate; however, wheat is higher in selenium, manganese, phosphorus, vitamin B3, vitamin B1, zinc, magnesium, copper, and vitamin B6.
  • Wheat covers your daily need for selenium, 156% more than chickpeas.
  • Chickpeas have 4 times more folate than wheat . While chickpeas have 172µg of folate, wheat has only 43µg.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Wheat, durum.

Infographic

Chickpeas 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +44.1%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +48.1%
Contains more IronIron +21.8%
Contains more CopperCopper +57.1%
Contains more ZincZinc +171.9%
Contains more PhosphorusPhosphorus +202.4%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +192.4%
Contains more SeleniumSelenium +2316.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +261.2%
Contains more Vitamin B2Vitamin B2 +92.1%
Contains more Vitamin B3Vitamin B3 +1181%
Contains more Vitamin B5Vitamin B5 +226.9%
Contains more Vitamin B6Vitamin B6 +201.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Wheat DV% diff.
Selenium 3.7µg 89.4µg 156%
Manganese 1.03mg 3.012mg 86%
Phosphorus 168mg 508mg 49%
Vitamin B3 0.526mg 6.738mg 39%
Folate 172µg 43µg 32%
Fiber 7.6g 30%
Vitamin B1 0.116mg 0.419mg 25%
Zinc 1.53mg 4.16mg 24%
Magnesium 48mg 144mg 23%
Vitamin B6 0.139mg 0.419mg 22%
Copper 0.352mg 0.553mg 22%
Carbs 27.42g 71.13g 15%
Vitamin B5 0.286mg 0.935mg 13%
Protein 8.86g 13.68g 10%
Calories 164kcal 339kcal 9%
Choline 42.8mg 8%
Iron 2.89mg 3.52mg 8%
Potassium 291mg 431mg 4%
Vitamin B2 0.063mg 0.121mg 4%
Vitamin K 4µg 3%
Vitamin E 0.35mg 2%
Calcium 49mg 34mg 2%
Monounsaturated fat 0.583g 0.344g 1%
Vitamin C 1.3mg 0mg 1%
Polyunsaturated fat 1.156g 0.978g 1%
Saturated fat 0.269g 0.454g 1%
Fats 2.59g 2.47g 0%
Net carbs 19.82g 71.13g N/A
Sugar 4.8g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.085mg 0.176mg 0%
Threonine 0.329mg 0.366mg 0%
Isoleucine 0.38mg 0.533mg 0%
Leucine 0.631mg 0.934mg 0%
Lysine 0.593mg 0.303mg 0%
Methionine 0.116mg 0.221mg 0%
Phenylalanine 0.475mg 0.681mg 0%
Valine 0.372mg 0.594mg 0%
Histidine 0.244mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +450.4%
Contains more ProteinProtein +54.4%
Contains more CarbsCarbs +159.4%
Contains more OtherOther +93.5%
~equal in Fats ~2.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -40.7%
Contains more Mono. FatMonounsaturated fat +69.5%
Contains more Poly. FatPolyunsaturated fat +18.2%

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/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.