Groat vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on the differences between groat and chickpeas

Groat is higher in copper, magnesium, vitamin B3, vitamin B2, phosphorus, vitamin B5, manganese, and fiber, yet chickpeas are higher in folate and iron.
Groat covers your daily copper needs 83% more than chickpeas.
Groat contains 13 times more vitamin B3 than chickpeas. While groat contains 7.02mg of vitamin B3, chickpeas contain only 0.526mg.
The glycemic index of chickpeas is lower.

Food varieties used in this article are Buckwheat and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

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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.

Groat

Chickpeas

Contains more MagnesiumMagnesium	+381.3%
Contains more PotassiumPotassium	+58.1%
Contains more CopperCopper	+212.5%
Contains more ZincZinc	+56.9%
Contains more PhosphorusPhosphorus	+106.5%
Contains less SodiumSodium	-85.7%
Contains more ManganeseManganese	+26.2%
Contains more SeleniumSelenium	+124.3%

Contains more CalciumCalcium	+172.2%
Contains more IronIron	+31.4%

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.

Groat

Chickpeas

Contains more Vitamin B2Vitamin B2	+574.6%
Contains more Vitamin B3Vitamin B3	+1234.6%
Contains more Vitamin B5Vitamin B5	+331.1%
Contains more Vitamin B6Vitamin B6	+51.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+14.9%
Contains more FolateFolate	+473.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.1mg	0.352mg	83%
Magnesium	231mg	48mg	44%
Vitamin B3	7.02mg	0.526mg	41%
Folate	30µg	172µg	36%
Vitamin B2	0.425mg	0.063mg	28%
Phosphorus	347mg	168mg	26%
Vitamin B5	1.233mg	0.286mg	19%
Carbs	71.5g	27.42g	15%
Manganese	1.3mg	1.03mg	12%
Fiber	10g	7.6g	10%
Calories	343kcal	164kcal	9%
Protein	13.25g	8.86g	9%
Iron	2.2mg	2.89mg	9%
Zinc	2.4mg	1.53mg	8%
Selenium	8.3µg	3.7µg	8%
Choline		42.8mg	8%
Potassium	460mg	291mg	5%
Vitamin B6	0.21mg	0.139mg	5%
Calcium	18mg	49mg	3%
Vitamin K		4µg	3%
Vitamin E		0.35mg	2%
Saturated fat	0.741g	0.269g	2%
Fats	3.4g	2.59g	1%
Vitamin C	0mg	1.3mg	1%
Vitamin B1	0.101mg	0.116mg	1%
Monounsaturated fat	1.04g	0.583g	1%
Polyunsaturated fat	1.039g	1.156g	1%
Protein per 100 calories	3.9g	5.4g	N/A
Calories per 10 g protein	259kcal	185kcal	N/A
Weight per 100 calories	29g	61g	N/A
Unsaturated / Saturated Fat ratio	2.8	6.5	N/A
Net carbs	61.5g	19.82g	N/A
Sugar		4.8g	N/A
Sodium	1mg	7mg	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.192mg	0.085mg	0%
Threonine	0.506mg	0.329mg	0%
Isoleucine	0.498mg	0.38mg	0%
Leucine	0.832mg	0.631mg	0%
Lysine	0.672mg	0.593mg	0%
Methionine	0.172mg	0.116mg	0%
Phenylalanine	0.52mg	0.475mg	0%
Valine	0.678mg	0.372mg	0%
Histidine	0.309mg	0.244mg	0%