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  6. Semolina vs. Chickpea raw

Semolina vs. Chickpea raw — In-Depth Nutrition Comparison

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Important differences between semolina and chickpea raw

  • Semolina has more selenium and vitamin B3; however, chickpea raw has more manganese, folate, iron, fiber, copper, vitamin B1, vitamin B5, and potassium.
  • Chickpea raw's daily need coverage for manganese is 881% more.
  • Semolina has a higher glycemic index than chickpea raw.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Semolina vs Chickpea 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.
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CalciumCalcium +24.6%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +192.6%
Contains more PotassiumPotassium +312.6%
Contains more IronIron +482.4%
Contains more CopperCopper +131%
Contains more ZincZinc +170.6%
Contains more PhosphorusPhosphorus +64.7%
Contains more ManganeseManganese +1958.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin B3Vitamin B3 +227.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2633.3%
Contains more Vitamin B1Vitamin B1 +112.9%
Contains more Vitamin B2Vitamin B2 +324%
Contains more Vitamin B5Vitamin B5 +136.3%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more Vitamin KVitamin K +8900%
Contains more FolateFolate +6862.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Chickpea raw DV% diff.
Manganese 1.035mg 21.306mg 881%
Folate 8µg 557µg 137%
Iron 0.74mg 4.31mg 45%
Fiber 1.8g 12.2g 42%
Copper 0.284mg 0.656mg 41%
Selenium 19.9µg 0µg 36%
Starch 68.29g 28%
Protein 7.51g 20.47g 26%
Vitamin B3 5.048mg 1.541mg 22%
Vitamin B1 0.224mg 0.477mg 21%
Choline 99.3mg 18%
Vitamin B5 0.672mg 1.588mg 18%
Polyunsaturated fat 0.322g 2.731g 16%
Zinc 1.02mg 2.76mg 16%
Potassium 174mg 718mg 16%
Phosphorus 153mg 252mg 14%
Vitamin B2 0.05mg 0.212mg 12%
Magnesium 27mg 79mg 12%
Fats 1.03g 6.04g 8%
Vitamin K 0.1µg 9µg 7%
Carbs 80.89g 62.95g 6%
Vitamin B6 0.452mg 0.535mg 6%
Vitamin E 0.03mg 0.82mg 5%
Vitamin C 0mg 4mg 4%
Monounsaturated fat 0.258g 1.377g 3%
Calcium 71mg 57mg 1%
Sodium 2mg 24mg 1%
Saturated fat 0.294g 0.603g 1%
Calories 374kcal 378kcal 0%
Net carbs 79.09g 50.75g N/A
Sugar 0.33g 10.7g N/A
Vitamin A 3µg 0%
Tryptophan 0.103mg 0.2mg 0%
Threonine 0.271mg 0.766mg 0%
Isoleucine 0.339mg 0.882mg 0%
Leucine 0.656mg 1.465mg 0%
Lysine 0.215mg 1.377mg 0%
Methionine 0.183mg 0.27mg 0%
Phenylalanine 0.398mg 1.103mg 0%
Valine 0.47mg 0.865mg 0%
Histidine 0.185mg 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more CarbsCarbs +28.5%
Contains more WaterWater +28.4%
Contains more ProteinProtein +172.6%
Contains more FatsFats +486.4%
Contains more OtherOther +302.8%

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 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -51.2%
Contains more Mono. FatMonounsaturated fat +433.7%
Contains more Poly. FatPolyunsaturated fat +748.1%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.