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Wheat vs Chickpea - In-Depth Nutrition Comparison

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Important differences between Wheat and Chickpea

  • Wheat has more Selenium, Phosphorus, Vitamin B3, Magnesium, and Zinc, however Chickpea has more Manganese, Folate, Vitamin B5, Copper, and Iron.
  • Chickpea's daily need coverage for Manganese is 795% more.
  • Wheat has 10000000 times more Selenium than Chickpea. Wheat has 89.4µg of Selenium, while Chickpea has 0µg.

The food varieties used in the comparison are Wheat, durum and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Wheat vs Chickpea infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
4
:
Contains more Magnesium +82.3%
Contains more Phosphorus +101.6%
Contains less Sodium -91.7%
Contains more Zinc +50.7%
Contains more Calcium +67.6%
Contains more Iron +22.4%
Contains more Potassium +66.6%
Contains more Copper +18.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Magnesium +82.3%
Contains more Phosphorus +101.6%
Contains less Sodium -91.7%
Contains more Zinc +50.7%
Contains more Calcium +67.6%
Contains more Iron +22.4%
Contains more Potassium +66.6%
Contains more Copper +18.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
1
:
Contains more Vitamin B3 +337.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B5 +69.8%
Contains more Vitamin B6 +27.7%
Contains more Folate +1195.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Contains more Vitamin B3 +337.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B2 +75.2%
Contains more Vitamin B5 +69.8%
Contains more Vitamin B6 +27.7%
Contains more Folate +1195.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Chickpea
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Chickpea Opinion
Net carbs 71.13g 50.75g Wheat
Protein 13.68g 20.47g Chickpea
Fats 2.47g 6.04g Chickpea
Carbs 71.13g 62.95g Wheat
Calories 339kcal 378kcal Chickpea
Starch g g
Fructose g g
Sugar g 10.7g Wheat
Fiber g 12.2g Chickpea
Calcium 34mg 57mg Chickpea
Iron 3.52mg 4.31mg Chickpea
Magnesium 144mg 79mg Wheat
Phosphorus 508mg 252mg Wheat
Potassium 431mg 718mg Chickpea
Sodium 2mg 24mg Wheat
Zinc 4.16mg 2.76mg Wheat
Copper 0.553mg 0.656mg Chickpea
Vitamin A 0IU 67IU Chickpea
Vitamin E mg 0.82mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4mg Chickpea
Vitamin B1 0.419mg 0.477mg Chickpea
Vitamin B2 0.121mg 0.212mg Chickpea
Vitamin B3 6.738mg 1.541mg Wheat
Vitamin B5 0.935mg 1.588mg Chickpea
Vitamin B6 0.419mg 0.535mg Chickpea
Folate 43µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K µg 9µg Chickpea
Tryptophan 0.176mg 0.2mg Chickpea
Threonine 0.366mg 0.766mg Chickpea
Isoleucine 0.533mg 0.882mg Chickpea
Leucine 0.934mg 1.465mg Chickpea
Lysine 0.303mg 1.377mg Chickpea
Methionine 0.221mg 0.27mg Chickpea
Phenylalanine 0.681mg 1.103mg Chickpea
Valine 0.594mg 0.865mg Chickpea
Histidine 0.322mg 0.566mg Chickpea
Cholesterol 0mg 0mg
Trans Fat g 0g Wheat
Saturated Fat 0.454g 0.603g Wheat
Monounsaturated Fat 0.344g 1.377g Chickpea
Polyunsaturated fat 0.978g 2.731g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Chickpea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
74
Chickpea
Mineral Summary Score
100
Wheat
88
Chickpea

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
123%
Chickpea
Carbohydrates
71%
Wheat
63%
Chickpea
Fats
11%
Wheat
28%
Chickpea

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.149g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Chickpea - 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.