Wheat vs. Chickpeas — In-Depth Nutrition Comparison
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Summary of differences between wheat and chickpeas
- Wheat has more selenium, manganese, phosphorus, vitamin B3, vitamin B1, zinc, magnesium, copper, and vitamin B6; however, chickpeas are higher in folate.
- Wheat covers your daily need for selenium, 156% more than chickpeas.
- Wheat has 13 times more vitamin B3 than chickpeas. While wheat has 6.738mg of vitamin B3, chickpeas have only 0.526mg.
- The glycemic index of wheat is higher.
These are the specific foods used in this comparison Wheat, durum and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.
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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 MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +48.1% |
| Contains more IronIron | +21.8% |
| Contains more CopperCopper | +57.1% |
| Contains more ZincZinc | +171.9% |
| Contains more PhosphorusPhosphorus | +202.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +192.4% |
| Contains more SeleniumSelenium | +2316.2% |
| Contains more CalciumCalcium | +44.1% |
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 B1Vitamin B1 | +261.2% |
| Contains more Vitamin B2Vitamin B2 | +92.1% |
| Contains more Vitamin B3Vitamin B3 | +1181% |
| Contains more Vitamin B5Vitamin B5 | +226.9% |
| Contains more Vitamin B6Vitamin B6 | +201.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 3.7µg | 156% |
| Manganese | 3.012mg | 1.03mg | 86% |
| Phosphorus | 508mg | 168mg | 49% |
| Vitamin B3 | 6.738mg | 0.526mg | 39% |
| Folate | 43µg | 172µg | 32% |
| Fiber | 7.6g | 30% | |
| Vitamin B1 | 0.419mg | 0.116mg | 25% |
| Zinc | 4.16mg | 1.53mg | 24% |
| Magnesium | 144mg | 48mg | 23% |
| Vitamin B6 | 0.419mg | 0.139mg | 22% |
| Copper | 0.553mg | 0.352mg | 22% |
| Carbs | 71.13g | 27.42g | 15% |
| Vitamin B5 | 0.935mg | 0.286mg | 13% |
| Protein | 13.68g | 8.86g | 10% |
| Calories | 339kcal | 164kcal | 9% |
| Choline | 42.8mg | 8% | |
| Iron | 3.52mg | 2.89mg | 8% |
| Potassium | 431mg | 291mg | 4% |
| Vitamin B2 | 0.121mg | 0.063mg | 4% |
| Vitamin K | 4µg | 3% | |
| Vitamin E | 0.35mg | 2% | |
| Calcium | 34mg | 49mg | 2% |
| Monounsaturated fat | 0.344g | 0.583g | 1% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Polyunsaturated fat | 0.978g | 1.156g | 1% |
| Saturated fat | 0.454g | 0.269g | 1% |
| Fats | 2.47g | 2.59g | 0% |
| Net carbs | 71.13g | 19.82g | N/A |
| Sugar | 4.8g | N/A | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.176mg | 0.085mg | 0% |
| Threonine | 0.366mg | 0.329mg | 0% |
| Isoleucine | 0.533mg | 0.38mg | 0% |
| Leucine | 0.934mg | 0.631mg | 0% |
| Lysine | 0.303mg | 0.593mg | 0% |
| Methionine | 0.221mg | 0.116mg | 0% |
| Phenylalanine | 0.681mg | 0.475mg | 0% |
| Valine | 0.594mg | 0.372mg | 0% |
| Histidine | 0.322mg | 0.244mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +54.4% |
| Contains more CarbsCarbs | +159.4% |
| Contains more OtherOther | +93.5% |
| Contains more WaterWater | +450.4% |
~equal in
Fats
~2.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.7% |
| Contains more Mono. FatMonounsaturated fat | +69.5% |
| Contains more Poly. FatPolyunsaturated fat | +18.2% |