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  6. Wheat vs. Chickpeas

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 is higher in Folate.
  • Wheat covers your daily need of Selenium 156% more than Chickpeas.
  • Wheat has 13 times more Vitamin B3 than Chickpeas. While Wheat has 6.738mg of Vitamin B3, Chickpeas has only 0.526mg.

These are the specific foods used in this comparison Wheat, durum and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Wheat 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.
Wheat
Wheat
9
:
1
Chickpeas
Chickpeas
Contains more Iron +21.8%
Contains more Magnesium +200%
Contains more Phosphorus +202.4%
Contains more Potassium +48.1%
Contains less Sodium -71.4%
Contains more Zinc +171.9%
Contains more Copper +57.1%
Contains more Manganese +192.4%
Contains more Selenium +2316.2%
Contains more Calcium +44.1%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Iron +21.8%
Contains more Magnesium +200%
Contains more Phosphorus +202.4%
Contains more Potassium +48.1%
Contains less Sodium -71.4%
Contains more Zinc +171.9%
Contains more Copper +57.1%
Contains more Manganese +192.4%
Contains more Selenium +2316.2%
Contains more Calcium +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.
Wheat
Wheat
5
:
5
Chickpeas
Chickpeas
Contains more Vitamin B1 +261.2%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B3 +1181%
Contains more Vitamin B5 +226.9%
Contains more Vitamin B6 +201.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +300%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +261.2%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B3 +1181%
Contains more Vitamin B5 +226.9%
Contains more Vitamin B6 +201.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Chickpeas
Chickpeas
Contains more Protein +54.4%
Contains more Carbs +159.4%
Contains more Other +93.5%
Contains more Water +450.4%
Equal in Fats - 2.59
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +54.4%
Contains more Carbs +159.4%
Contains more Other +93.5%
Contains more Water +450.4%
Equal in Fats - 2.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
0
:
3
Chickpeas
Chickpeas
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +69.5%
Contains more Polyunsaturated fat +18.2%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +69.5%
Contains more Polyunsaturated fat +18.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Chickpeas
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals 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 Wheat Chickpeas Opinion
Net carbs 71.13g 19.82g Wheat
Protein 13.68g 8.86g Wheat
Fats 2.47g 2.59g Chickpeas
Carbs 71.13g 27.42g Wheat
Calories 339kcal 164kcal Wheat
Sugar 4.8g Wheat
Fiber 7.6g Chickpeas
Calcium 34mg 49mg Chickpeas
Iron 3.52mg 2.89mg Wheat
Magnesium 144mg 48mg Wheat
Phosphorus 508mg 168mg Wheat
Potassium 431mg 291mg Wheat
Sodium 2mg 7mg Wheat
Zinc 4.16mg 1.53mg Wheat
Copper 0.553mg 0.352mg Wheat
Manganese 3.012mg 1.03mg Wheat
Selenium 89.4µg 3.7µg Wheat
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.419mg 0.116mg Wheat
Vitamin B2 0.121mg 0.063mg Wheat
Vitamin B3 6.738mg 0.526mg Wheat
Vitamin B5 0.935mg 0.286mg Wheat
Vitamin B6 0.419mg 0.139mg Wheat
Folate 43µg 172µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.176mg 0.085mg Wheat
Threonine 0.366mg 0.329mg Wheat
Isoleucine 0.533mg 0.38mg Wheat
Leucine 0.934mg 0.631mg Wheat
Lysine 0.303mg 0.593mg Chickpeas
Methionine 0.221mg 0.116mg Wheat
Phenylalanine 0.681mg 0.475mg Wheat
Valine 0.594mg 0.372mg Wheat
Histidine 0.322mg 0.244mg Wheat
Saturated Fat 0.454g 0.269g Chickpeas
Monounsaturated Fat 0.344g 0.583g Chickpeas
Polyunsaturated fat 0.978g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
37%
Wheat
21%
Chickpeas
Minerals Daily Need Coverage Score
168%
Wheat
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.185g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 14)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.