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  6. Semolina vs. Chickpeas

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, carbs, vitamin B1, and vitamin B5; however, chickpeas are higher in folate, iron, fiber, and copper.
  • Chickpeas cover your daily need for folate 41% more than semolina.
  • Semolina has 10 times more vitamin B3 than chickpeas. While semolina has 5.048mg of vitamin B3, chickpeas have only 0.526mg.
  • The glycemic index of semolina is higher.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more CalciumCalcium +44.9%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +437.8%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +67.2%
Contains more IronIron +290.5%
Contains more CopperCopper +23.9%
Contains more ZincZinc +50%
~equal in Phosphorus ~168mg
~equal in Manganese ~1.03mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Contains more Vitamin B1Vitamin B1 +93.1%
Contains more Vitamin B3Vitamin B3 +859.7%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B6Vitamin B6 +225.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1066.7%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin KVitamin K +3900%
Contains more FolateFolate +2050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Chickpeas DV% diff.
Folate 8µg 172µg 41%
Selenium 19.9µg 3.7µg 29%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.526mg 28%
Iron 0.74mg 2.89mg 27%
Vitamin B6 0.452mg 0.139mg 24%
Fiber 1.8g 7.6g 23%
Carbs 80.89g 27.42g 18%
Calories 374kcal 164kcal 11%
Vitamin B1 0.224mg 0.116mg 9%
Copper 0.284mg 0.352mg 8%
Vitamin B5 0.672mg 0.286mg 8%
Choline 42.8mg 8%
Polyunsaturated fat 0.322g 1.156g 6%
Magnesium 27mg 48mg 5%
Zinc 1.02mg 1.53mg 5%
Protein 7.51g 8.86g 3%
Potassium 174mg 291mg 3%
Vitamin K 0.1µg 4µg 3%
Fats 1.03g 2.59g 2%
Calcium 71mg 49mg 2%
Phosphorus 153mg 168mg 2%
Vitamin E 0.03mg 0.35mg 2%
Vitamin C 0mg 1.3mg 1%
Vitamin B2 0.05mg 0.063mg 1%
Monounsaturated fat 0.258g 0.583g 1%
Protein per 100 calories 2g 5.4g N/A
Calories per 10 g protein 498kcal 185kcal N/A
Weight per 100 calories 27g 61g N/A
Unsaturated / Saturated Fat ratio 2 6.5 N/A
Net carbs 79.09g 19.82g N/A
Sugar 0.33g 4.8g N/A
Sodium 2mg 7mg 0%
Vitamin A 1µg 0%
Manganese 1.035mg 1.03mg 0%
Saturated fat 0.294g 0.269g 0%
Tryptophan 0.103mg 0.085mg 0%
Threonine 0.271mg 0.329mg 0%
Isoleucine 0.339mg 0.38mg 0%
Leucine 0.656mg 0.631mg 0%
Lysine 0.215mg 0.593mg 0%
Methionine 0.183mg 0.116mg 0%
Phenylalanine 0.398mg 0.475mg 0%
Valine 0.47mg 0.372mg 0%
Histidine 0.185mg 0.244mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +195%
Contains more ProteinProtein +18%
Contains more FatsFats +151.5%
Contains more WaterWater +510.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated fat +126%
Contains more Poly. FatPolyunsaturated fat +259%
~equal in Saturated fat ~0.269g

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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.