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  6. Spelt vs. Chickpeas

Spelt vs. Chickpeas — In-Depth Nutrition Comparison

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What are the differences between Spelt and Chickpeas?

  • Spelt is higher in Manganese, Vitamin B3, Phosphorus, Magnesium, Vitamin B1, Iron, Copper, Zinc, and Vitamin B5, yet Chickpeas is higher in Folate.
  • Spelt's daily need coverage for Manganese is 85% more.
  • Spelt has 13 times more Vitamin B3 than Chickpeas. While Spelt has 6.843mg of Vitamin B3, Chickpeas has only 0.526mg.

We used Spelt, uncooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Spelt 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.
Spelt
Spelt
8
:
2
Chickpeas
Chickpeas
Contains more Iron +53.6%
Contains more Magnesium +183.3%
Contains more Phosphorus +138.7%
Contains more Potassium +33.3%
Contains more Zinc +114.4%
Contains more Copper +45.2%
Contains more Manganese +189.6%
Contains more Selenium +216.2%
Contains more Calcium +81.5%
Contains less Sodium -12.5%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Iron +53.6%
Contains more Magnesium +183.3%
Contains more Phosphorus +138.7%
Contains more Potassium +33.3%
Contains more Zinc +114.4%
Contains more Copper +45.2%
Contains more Manganese +189.6%
Contains more Selenium +216.2%
Contains more Calcium +81.5%
Contains less Sodium -12.5%

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.
Spelt
Spelt
6
:
5
Chickpeas
Chickpeas
Contains more Vitamin E +125.7%
Contains more Vitamin B1 +213.8%
Contains more Vitamin B2 +79.4%
Contains more Vitamin B3 +1201%
Contains more Vitamin B5 +273.4%
Contains more Vitamin B6 +65.5%
Contains more Vitamin A +170%
Contains more Vitamin C +∞%
Contains more Folate +282.2%
Contains more Vitamin K +11.1%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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 +125.7%
Contains more Vitamin B1 +213.8%
Contains more Vitamin B2 +79.4%
Contains more Vitamin B3 +1201%
Contains more Vitamin B5 +273.4%
Contains more Vitamin B6 +65.5%
Contains more Vitamin A +170%
Contains more Vitamin C +∞%
Contains more Folate +282.2%
Contains more Vitamin K +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Chickpeas
Chickpeas
Contains more Protein +64.4%
Contains more Carbs +156%
Contains more Other +94.6%
Contains more Water +446.4%
Equal in Fats - 2.59
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 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 +64.4%
Contains more Carbs +156%
Contains more Other +94.6%
Contains more Water +446.4%
Equal in Fats - 2.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
Chickpeas
Chickpeas
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +31%
Equal in Polyunsaturated fat - 1.156
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +31%
Equal in Polyunsaturated fat - 1.156

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Chickpeas Opinion
Net carbs 59.49g 19.82g Spelt
Protein 14.57g 8.86g Spelt
Fats 2.43g 2.59g Chickpeas
Carbs 70.19g 27.42g Spelt
Calories 338kcal 164kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 4.8g Chickpeas
Fiber 10.7g 7.6g Spelt
Calcium 27mg 49mg Chickpeas
Iron 4.44mg 2.89mg Spelt
Magnesium 136mg 48mg Spelt
Phosphorus 401mg 168mg Spelt
Potassium 388mg 291mg Spelt
Sodium 8mg 7mg Chickpeas
Zinc 3.28mg 1.53mg Spelt
Copper 0.511mg 0.352mg Spelt
Manganese 2.983mg 1.03mg Spelt
Selenium 11.7µg 3.7µg Spelt
Vitamin A 10IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.79mg 0.35mg Spelt
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.364mg 0.116mg Spelt
Vitamin B2 0.113mg 0.063mg Spelt
Vitamin B3 6.843mg 0.526mg Spelt
Vitamin B5 1.068mg 0.286mg Spelt
Vitamin B6 0.23mg 0.139mg Spelt
Folate 45µg 172µg Chickpeas
Vitamin K 3.6µg 4µg Chickpeas
Tryptophan 0.132mg 0.085mg Spelt
Threonine 0.443mg 0.329mg Spelt
Isoleucine 0.552mg 0.38mg Spelt
Leucine 1.07mg 0.631mg Spelt
Lysine 0.409mg 0.593mg Chickpeas
Methionine 0.258mg 0.116mg Spelt
Phenylalanine 0.737mg 0.475mg Spelt
Valine 0.681mg 0.372mg Spelt
Histidine 0.36mg 0.244mg Spelt
Saturated Fat 0.406g 0.269g Chickpeas
Monounsaturated Fat 0.445g 0.583g Chickpeas
Polyunsaturated fat 1.258g 1.156g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Spelt
21%
Chickpeas
Minerals Daily Need Coverage Score
119%
Spelt
57%
Chickpeas

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1)
Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.137g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 27)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.