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  6. Bran vs. Chickpeas

Bran vs. Chickpeas — In-Depth Nutrition Comparison

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Significant differences between Bran and Chickpeas

  • Bran has more Manganese, Vitamin B1, Phosphorus, Selenium, Magnesium, Iron, Fiber, Vitamin B5, and Zinc, however, Chickpeas is richer in Folate.
  • Bran covers your daily Manganese needs 200% more than Chickpeas.
  • Chickpeas has 12 times less Selenium than Bran. Bran has 45.2µg of Selenium, while Chickpeas has 3.7µg.

Specific food types used in this comparison are Oat bran, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Bran vs Chickpeas 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.
Bran
Bran
10
:
0
Chickpeas
Chickpeas
Contains more Calcium +18.4%
Contains more Iron +87.2%
Contains more Magnesium +389.6%
Contains more Phosphorus +336.9%
Contains more Potassium +94.5%
Contains less Sodium -42.9%
Contains more Zinc +103.3%
Contains more Copper +14.5%
Contains more Manganese +446.6%
Contains more Selenium +1121.6%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +18.4%
Contains more Iron +87.2%
Contains more Magnesium +389.6%
Contains more Phosphorus +336.9%
Contains more Potassium +94.5%
Contains less Sodium -42.9%
Contains more Zinc +103.3%
Contains more Copper +14.5%
Contains more Manganese +446.6%
Contains more Selenium +1121.6%

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.
Bran
Bran
6
:
4
Chickpeas
Chickpeas
Contains more Vitamin E +188.6%
Contains more Vitamin B1 +908.6%
Contains more Vitamin B2 +249.2%
Contains more Vitamin B3 +77.6%
Contains more Vitamin B5 +422.4%
Contains more Vitamin B6 +18.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +230.8%
Contains more Vitamin K +25%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Chickpeas
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 E +188.6%
Contains more Vitamin B1 +908.6%
Contains more Vitamin B2 +249.2%
Contains more Vitamin B3 +77.6%
Contains more Vitamin B5 +422.4%
Contains more Vitamin B6 +18.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +230.8%
Contains more Vitamin K +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Chickpeas
Chickpeas
Contains more Protein +95.3%
Contains more Fats +171.4%
Contains more Carbs +141.5%
Contains more Other +215.2%
Contains more Water +819.2%
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Chickpeas
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 Protein +95.3%
Contains more Fats +171.4%
Contains more Carbs +141.5%
Contains more Other +215.2%
Contains more Water +819.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +307.5%
Contains more Polyunsaturated fat +139.3%
Contains less Saturated Fat -79.7%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +307.5%
Contains more Polyunsaturated fat +139.3%
Contains less Saturated Fat -79.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Chickpeas Opinion
Net carbs 50.82g 19.82g Bran
Protein 17.3g 8.86g Bran
Fats 7.03g 2.59g Bran
Carbs 66.22g 27.42g Bran
Calories 246kcal 164kcal Bran
Sugar 1.45g 4.8g Bran
Fiber 15.4g 7.6g Bran
Calcium 58mg 49mg Bran
Iron 5.41mg 2.89mg Bran
Magnesium 235mg 48mg Bran
Phosphorus 734mg 168mg Bran
Potassium 566mg 291mg Bran
Sodium 4mg 7mg Bran
Zinc 3.11mg 1.53mg Bran
Copper 0.403mg 0.352mg Bran
Manganese 5.63mg 1.03mg Bran
Selenium 45.2µg 3.7µg Bran
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 1.01mg 0.35mg Bran
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 1.17mg 0.116mg Bran
Vitamin B2 0.22mg 0.063mg Bran
Vitamin B3 0.934mg 0.526mg Bran
Vitamin B5 1.494mg 0.286mg Bran
Vitamin B6 0.165mg 0.139mg Bran
Folate 52µg 172µg Chickpeas
Vitamin K 3.2µg 4µg Chickpeas
Tryptophan 0.335mg 0.085mg Bran
Threonine 0.502mg 0.329mg Bran
Isoleucine 0.668mg 0.38mg Bran
Leucine 1.374mg 0.631mg Bran
Lysine 0.76mg 0.593mg Bran
Methionine 0.335mg 0.116mg Bran
Phenylalanine 0.908mg 0.475mg Bran
Valine 0.964mg 0.372mg Bran
Histidine 0.41mg 0.244mg Bran
Saturated Fat 1.328g 0.269g Chickpeas
Monounsaturated Fat 2.376g 0.583g Bran
Polyunsaturated fat 2.766g 1.156g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran 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%
Bran
21%
Chickpeas
Minerals Daily Need Coverage Score
195%
Bran
57%
Chickpeas

Comparison summary

Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 1.059g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 3.35g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.