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Chickpeas vs. Wheat gluten — In-Depth Nutrition Comparison

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How are chickpeas and wheat gluten different?

  • Chickpeas are higher in folate, fiber, copper, vitamin B6, vitamin B1, and zinc; however, wheat gluten is richer in selenium, iron, phosphorus, and calcium.
  • Daily need coverage for selenium for wheat gluten is 65% higher.
  • Chickpeas have a lower glycemic index (36) than wheat gluten (64).

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Vital wheat gluten are the varieties used in this article.

Infographic

Chickpeas vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +92%
Contains more PotassiumPotassium +191%
Contains more CopperCopper +93.4%
Contains more ZincZinc +80%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +189.8%
Contains more IronIron +79.9%
Contains more PhosphorusPhosphorus +54.8%
Contains more SeleniumSelenium +973%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Wheat gluten DV% diff.
Protein 8.86g 75.16g 133%
Selenium 3.7µg 39.7µg 65%
Manganese 1.03mg 45%
Folate 172µg 0µg 43%
Iron 2.89mg 5.2mg 29%
Fiber 7.6g 0.6g 28%
Copper 0.352mg 0.182mg 19%
Phosphorus 168mg 260mg 13%
Vitamin B6 0.139mg 0mg 11%
Calories 164kcal 370kcal 10%
Vitamin B1 0.116mg 0mg 10%
Calcium 49mg 142mg 9%
Choline 42.8mg 8%
Zinc 1.53mg 0.85mg 6%
Potassium 291mg 100mg 6%
Vitamin B5 0.286mg 0mg 6%
Vitamin B2 0.063mg 0mg 5%
Carbs 27.42g 13.79g 5%
Magnesium 48mg 25mg 5%
Vitamin B3 0.526mg 0mg 3%
Vitamin K 4µg 0µg 3%
Vitamin E 0.35mg 0mg 2%
Polyunsaturated fat 1.156g 0.81g 2%
Monounsaturated fat 0.583g 0.156g 1%
Vitamin C 1.3mg 0mg 1%
Sodium 7mg 29mg 1%
Fats 2.59g 1.85g 1%
Net carbs 19.82g 13.19g N/A
Sugar 4.8g 0g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.269g 0.272g 0%
Tryptophan 0.085mg 0%
Threonine 0.329mg 0%
Isoleucine 0.38mg 0%
Leucine 0.631mg 0%
Lysine 0.593mg 0%
Methionine 0.116mg 0%
Phenylalanine 0.475mg 0%
Valine 0.372mg 0%
Histidine 0.244mg 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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +40%
Contains more CarbsCarbs +98.8%
Contains more WaterWater +634.3%
Contains more ProteinProtein +748.3%
~equal in Other ~1g

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +273.7%
Contains more Poly. FatPolyunsaturated fat +42.7%
~equal in Saturated fat ~0.272g

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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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.