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Cornmeal vs. Chickpeas — In-Depth Nutrition Comparison

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How are Cornmeal and Chickpeas different?

  • Cornmeal is higher in Vitamin B1, Vitamin B3, Vitamin B2, Iron, Selenium, and Folate, however, Chickpeas is richer in Manganese, Copper, Fiber, and Phosphorus.
  • Daily need coverage for Manganese from Chickpeas is 37% higher.
  • Cornmeal contains 9 times more Vitamin B3 than Chickpeas. While Cornmeal contains 4.968mg of Vitamin B3, Chickpeas contains only 0.526mg.

Cornmeal, degermed, enriched, yellow and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Cornmeal vs Chickpeas 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 Iron +50.9%
Contains more Selenium +183.8%
Contains more Calcium +1533.3%
Contains more Magnesium +50%
Contains more Phosphorus +69.7%
Contains more Potassium +104.9%
Contains more Zinc +131.8%
Contains more Copper +363.2%
Contains more Manganese +492%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Iron +50.9%
Contains more Selenium +183.8%
Contains more Calcium +1533.3%
Contains more Magnesium +50%
Contains more Phosphorus +69.7%
Contains more Potassium +104.9%
Contains more Zinc +131.8%
Contains more Copper +363.2%
Contains more Manganese +492%
Equal in Sodium - 7

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 A +692.6%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +506.3%
Contains more Vitamin B3 +844.5%
Contains more Vitamin B6 +30.9%
Contains more Folate +21.5%
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +19.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
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%
Contains more Vitamin A +692.6%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +506.3%
Contains more Vitamin B3 +844.5%
Contains more Vitamin B6 +30.9%
Contains more Folate +21.5%
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +19.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +189.8%
Contains more Protein +24.6%
Contains more Fats +48%
Contains more Water +438.6%
Contains more Other +80.4%
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Carbs +189.8%
Contains more Protein +24.6%
Contains more Fats +48%
Contains more Water +438.6%
Contains more Other +80.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -18.2%
Contains more Monounsaturated Fat +49.5%
Contains more Polyunsaturated fat +39.6%
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -18.2%
Contains more Monounsaturated Fat +49.5%
Contains more Polyunsaturated fat +39.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Chickpeas Opinion
Net carbs 75.55g 19.82g Cornmeal
Protein 7.11g 8.86g Chickpeas
Fats 1.75g 2.59g Chickpeas
Carbs 79.45g 27.42g Cornmeal
Calories 370kcal 164kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 4.8g Cornmeal
Fiber 3.9g 7.6g Chickpeas
Calcium 3mg 49mg Chickpeas
Iron 4.36mg 2.89mg Cornmeal
Magnesium 32mg 48mg Chickpeas
Phosphorus 99mg 168mg Chickpeas
Potassium 142mg 291mg Chickpeas
Sodium 7mg 7mg
Zinc 0.66mg 1.53mg Chickpeas
Copper 0.076mg 0.352mg Chickpeas
Manganese 0.174mg 1.03mg Chickpeas
Selenium 10.5µg 3.7µg Cornmeal
Vitamin A 214IU 27IU Cornmeal
Vitamin A RAE 11µg 1µg Cornmeal
Vitamin E 0.12mg 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.551mg 0.116mg Cornmeal
Vitamin B2 0.382mg 0.063mg Cornmeal
Vitamin B3 4.968mg 0.526mg Cornmeal
Vitamin B5 0.24mg 0.286mg Chickpeas
Vitamin B6 0.182mg 0.139mg Cornmeal
Folate 209µg 172µg Cornmeal
Vitamin K 0µg 4µg Chickpeas
Tryptophan 0.038mg 0.085mg Chickpeas
Threonine 0.172mg 0.329mg Chickpeas
Isoleucine 0.242mg 0.38mg Chickpeas
Leucine 1.006mg 0.631mg Cornmeal
Lysine 0.105mg 0.593mg Chickpeas
Methionine 0.162mg 0.116mg Cornmeal
Phenylalanine 0.366mg 0.475mg Chickpeas
Valine 0.337mg 0.372mg Chickpeas
Histidine 0.172mg 0.244mg Chickpeas
Saturated Fat 0.22g 0.269g Cornmeal
Monounsaturated Fat 0.39g 0.583g Chickpeas
Polyunsaturated fat 0.828g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Chickpeas
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
46%
Cornmeal
21%
Chickpeas
Minerals Daily Need Coverage Score
37%
Cornmeal
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 3.19g)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 32)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.4)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.