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Semolina vs. Chickpeas — In-Depth Nutrition Comparison

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Summary of differences between Semolina and Chickpeas

  • Semolina has more Selenium, Vitamin B3, Vitamin B6, Vitamin B1, and Vitamin B5, however, Chickpeas is higher in Folate, Iron, Fiber, Copper, and Magnesium.
  • Chickpeas covers your daily need of Folate 41% more than Semolina.
  • Semolina has 10 times more Vitamin B3 than Chickpeas. While Semolina has 5.048mg of Vitamin B3, Chickpeas has only 0.526mg.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Semolina 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 Calcium +44.9%
Contains less Sodium -71.4%
Contains more Selenium +437.8%
Contains more Iron +290.5%
Contains more Magnesium +77.8%
Contains more Potassium +67.2%
Contains more Zinc +50%
Contains more Copper +23.9%
Equal in Phosphorus - 168
Equal in Manganese - 1.03
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +44.9%
Contains less Sodium -71.4%
Contains more Selenium +437.8%
Contains more Iron +290.5%
Contains more Magnesium +77.8%
Contains more Potassium +67.2%
Contains more Zinc +50%
Contains more Copper +23.9%
Equal in Phosphorus - 168
Equal in Manganese - 1.03

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 B1 +93.1%
Contains more Vitamin B3 +859.7%
Contains more Vitamin B5 +135%
Contains more Vitamin B6 +225.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +26%
Contains more Folate +2050%
Contains more Vitamin K +3900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
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 B1 +93.1%
Contains more Vitamin B3 +859.7%
Contains more Vitamin B5 +135%
Contains more Vitamin B6 +225.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +26%
Contains more Folate +2050%
Contains more Vitamin K +3900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +195%
Contains more Protein +18%
Contains more Fats +151.5%
Contains more Water +510.6%
Contains more Other +29.6%
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +195%
Contains more Protein +18%
Contains more Fats +151.5%
Contains more Water +510.6%
Contains more Other +29.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +126%
Contains more Polyunsaturated fat +259%
Equal in Saturated Fat - 0.269
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +126%
Contains more Polyunsaturated fat +259%
Equal in Saturated Fat - 0.269

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Chickpeas Opinion
Net carbs 79.09g 19.82g Semolina
Protein 7.51g 8.86g Chickpeas
Fats 1.03g 2.59g Chickpeas
Carbs 80.89g 27.42g Semolina
Calories 374kcal 164kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 4.8g Semolina
Fiber 1.8g 7.6g Chickpeas
Calcium 71mg 49mg Semolina
Iron 0.74mg 2.89mg Chickpeas
Magnesium 27mg 48mg Chickpeas
Phosphorus 153mg 168mg Chickpeas
Potassium 174mg 291mg Chickpeas
Sodium 2mg 7mg Semolina
Zinc 1.02mg 1.53mg Chickpeas
Copper 0.284mg 0.352mg Chickpeas
Manganese 1.035mg 1.03mg Semolina
Selenium 19.9µg 3.7µg Semolina
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 1µg Chickpeas
Vitamin E 0.03mg 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.224mg 0.116mg Semolina
Vitamin B2 0.05mg 0.063mg Chickpeas
Vitamin B3 5.048mg 0.526mg Semolina
Vitamin B5 0.672mg 0.286mg Semolina
Vitamin B6 0.452mg 0.139mg Semolina
Folate 8µg 172µg Chickpeas
Vitamin K 0.1µg 4µg Chickpeas
Tryptophan 0.103mg 0.085mg Semolina
Threonine 0.271mg 0.329mg Chickpeas
Isoleucine 0.339mg 0.38mg Chickpeas
Leucine 0.656mg 0.631mg Semolina
Lysine 0.215mg 0.593mg Chickpeas
Methionine 0.183mg 0.116mg Semolina
Phenylalanine 0.398mg 0.475mg Chickpeas
Valine 0.47mg 0.372mg Semolina
Histidine 0.185mg 0.244mg Chickpeas
Saturated Fat 0.294g 0.269g Chickpeas
Monounsaturated Fat 0.258g 0.583g Chickpeas
Polyunsaturated fat 0.322g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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
26%
Semolina
21%
Chickpeas
Minerals Daily Need Coverage Score
52%
Semolina
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 4.47g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 18)
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 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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.