Groat vs. Chickpea raw — In-Depth Nutrition Comparison
Compare
The main differences between groat and chickpea raw
- Groat is richer in copper, magnesium, vitamin B3, vitamin B2, and selenium, yet chickpea raw is richer in manganese, folate, vitamin B1, iron, and vitamin B6.
- Daily need coverage for manganese for chickpea raw is 870% higher.
- Chickpea raw has a lower glycemic index than groat.
Food types used in this article are Buckwheat and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.
Infographic
Infographic link
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 MagnesiumMagnesium | +192.4% |
| Contains more CopperCopper | +67.7% |
| Contains more PhosphorusPhosphorus | +37.7% |
| Contains less SodiumSodium | -95.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +216.7% |
| Contains more PotassiumPotassium | +56.1% |
| Contains more IronIron | +95.9% |
| Contains more ZincZinc | +15% |
| Contains more ManganeseManganese | +1538.9% |
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 B2Vitamin B2 | +100.5% |
| Contains more Vitamin B3Vitamin B3 | +355.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +372.3% |
| Contains more Vitamin B5Vitamin B5 | +28.8% |
| Contains more Vitamin B6Vitamin B6 | +154.8% |
| Contains more FolateFolate | +1756.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.3mg | 21.306mg | 870% |
| Folate | 30µg | 557µg | 132% |
| Copper | 1.1mg | 0.656mg | 49% |
| Magnesium | 231mg | 79mg | 36% |
| Vitamin B3 | 7.02mg | 1.541mg | 34% |
| Vitamin B1 | 0.101mg | 0.477mg | 31% |
| Iron | 2.2mg | 4.31mg | 26% |
| Vitamin B6 | 0.21mg | 0.535mg | 25% |
| Choline | 99.3mg | 18% | |
| Vitamin B2 | 0.425mg | 0.212mg | 16% |
| Selenium | 8.3µg | 0µg | 15% |
| Phosphorus | 347mg | 252mg | 14% |
| Protein | 13.25g | 20.47g | 14% |
| Polyunsaturated fat | 1.039g | 2.731g | 11% |
| Fiber | 10g | 12.2g | 9% |
| Potassium | 460mg | 718mg | 8% |
| Vitamin K | 9µg | 8% | |
| Vitamin B5 | 1.233mg | 1.588mg | 7% |
| Vitamin E | 0.82mg | 5% | |
| Vitamin C | 0mg | 4mg | 4% |
| Calcium | 18mg | 57mg | 4% |
| Fats | 3.4g | 6.04g | 4% |
| Zinc | 2.4mg | 2.76mg | 3% |
| Carbs | 71.5g | 62.95g | 3% |
| Calories | 343kcal | 378kcal | 2% |
| Sodium | 1mg | 24mg | 1% |
| Saturated fat | 0.741g | 0.603g | 1% |
| Monounsaturated fat | 1.04g | 1.377g | 1% |
| Net carbs | 61.5g | 50.75g | N/A |
| Sugar | 10.7g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.192mg | 0.2mg | 0% |
| Threonine | 0.506mg | 0.766mg | 0% |
| Isoleucine | 0.498mg | 0.882mg | 0% |
| Leucine | 0.832mg | 1.465mg | 0% |
| Lysine | 0.672mg | 1.377mg | 0% |
| Methionine | 0.172mg | 0.27mg | 0% |
| Phenylalanine | 0.52mg | 1.103mg | 0% |
| Valine | 0.678mg | 0.865mg | 0% |
| Histidine | 0.309mg | 0.566mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
| Contains more CarbsCarbs | +13.6% |
| Contains more WaterWater | +27% |
| Contains more ProteinProtein | +54.5% |
| Contains more FatsFats | +77.6% |
| Contains more OtherOther | +36.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
| Contains less Sat. FatSaturated fat | -18.6% |
| Contains more Mono. FatMonounsaturated fat | +32.4% |
| Contains more Poly. FatPolyunsaturated fat | +162.8% |