Bran vs. Chickpeas — In-Depth Nutrition Comparison
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Differences between bran and chickpeas
- Bran has more selenium, while chickpeas have more folate, copper, iron, fiber, zinc, vitamin B6, phosphorus, and potassium.
- Chickpeas' daily need coverage for folate is 42% higher.
- Chickpeas contain 2 times less selenium than bran. Bran contains 7.7µg of selenium, while chickpeas contain 3.7µg.
- Chickpeas have a lower glycemic index. The glycemic index of chickpeas is 36, while the glycemic index of bran is 56.
The food types used in this comparison are Oat bran, cooked 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.
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +108.1% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +390% |
| Contains more PotassiumPotassium | +216.3% |
| Contains more IronIron | +228.4% |
| Contains more CopperCopper | +433.3% |
| Contains more ZincZinc | +188.7% |
| Contains more PhosphorusPhosphorus | +41.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +37.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +85.3% |
| Contains more Vitamin B3Vitamin B3 | +265.3% |
| Contains more Vitamin B5Vitamin B5 | +31.8% |
| Contains more Vitamin B6Vitamin B6 | +456% |
| Contains more FolateFolate | +2766.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 6µg | 172µg | 42% |
| Copper | 0.066mg | 0.352mg | 32% |
| Iron | 0.88mg | 2.89mg | 25% |
| Fiber | 2.6g | 7.6g | 20% |
| Protein | 3.21g | 8.86g | 11% |
| Vitamin B6 | 0.025mg | 0.139mg | 9% |
| Zinc | 0.53mg | 1.53mg | 9% |
| Choline | 42.8mg | 8% | |
| Phosphorus | 119mg | 168mg | 7% |
| Selenium | 7.7µg | 3.7µg | 7% |
| Calories | 40kcal | 164kcal | 6% |
| Potassium | 92mg | 291mg | 6% |
| Polyunsaturated fat | 0.339g | 1.156g | 5% |
| Carbs | 11.44g | 27.42g | 5% |
| Vitamin B1 | 0.16mg | 0.116mg | 4% |
| Calcium | 10mg | 49mg | 4% |
| Manganese | 0.964mg | 1.03mg | 3% |
| Vitamin K | 4µg | 3% | |
| Fats | 0.86g | 2.59g | 3% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin B2 | 0.034mg | 0.063mg | 2% |
| Vitamin B3 | 0.144mg | 0.526mg | 2% |
| Magnesium | 40mg | 48mg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Monounsaturated fat | 0.291g | 0.583g | 1% |
| Vitamin B5 | 0.217mg | 0.286mg | 1% |
| Net carbs | 8.84g | 19.82g | N/A |
| Sugar | 4.8g | N/A | |
| Sodium | 1mg | 7mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.163g | 0.269g | 0% |
| Tryptophan | 0.057mg | 0.085mg | 0% |
| Threonine | 0.086mg | 0.329mg | 0% |
| Isoleucine | 0.114mg | 0.38mg | 0% |
| Leucine | 0.235mg | 0.631mg | 0% |
| Lysine | 0.13mg | 0.593mg | 0% |
| Methionine | 0.057mg | 0.116mg | 0% |
| Phenylalanine | 0.155mg | 0.475mg | 0% |
| Valine | 0.165mg | 0.372mg | 0% |
| Histidine | 0.07mg | 0.244mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +39.5% |
| Contains more ProteinProtein | +176% |
| Contains more FatsFats | +201.2% |
| Contains more CarbsCarbs | +139.7% |
| Contains more OtherOther | +87.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.4% |
| Contains more Mono. FatMonounsaturated fat | +100.3% |
| Contains more Poly. FatPolyunsaturated fat | +241% |
