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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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 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.
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% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Chickpeas 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
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
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 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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 less Sat. FatSaturated fat -40.7%
Contains more Mono. FatMonounsaturated fat +69.5%
Contains more Poly. FatPolyunsaturated fat +18.2%

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.