Chickpeas vs. Groat — In-Depth Nutrition Comparison

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A recap on the differences between chickpeas and groat

Chickpeas are higher in folate and iron, yet groat is higher in copper, magnesium, vitamin B3, vitamin B2, phosphorus, vitamin B5, manganese, and fiber.
Groat covers your daily copper needs 83% more than chickpeas.
Chickpeas contain 6 times more folate than groat. While chickpeas contain 172µg of folate, groat contains only 30µg.
The glycemic index of chickpeas is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Buckwheat.

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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.

Chickpeas

Groat

Contains more CalciumCalcium	+172.2%
Contains more IronIron	+31.4%

Contains more MagnesiumMagnesium	+381.3%
Contains more PotassiumPotassium	+58.1%
Contains more CopperCopper	+212.5%
Contains more ZincZinc	+56.9%
Contains more PhosphorusPhosphorus	+106.5%
Contains less SodiumSodium	-85.7%
Contains more ManganeseManganese	+26.2%
Contains more SeleniumSelenium	+124.3%

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.

Chickpeas

Groat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+14.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+473.3%

Contains more Vitamin B2Vitamin B2	+574.6%
Contains more Vitamin B3Vitamin B3	+1234.6%
Contains more Vitamin B5Vitamin B5	+331.1%
Contains more Vitamin B6Vitamin B6	+51.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.352mg	1.1mg	83%
Magnesium	48mg	231mg	44%
Vitamin B3	0.526mg	7.02mg	41%
Folate	172µg	30µg	36%
Vitamin B2	0.063mg	0.425mg	28%
Phosphorus	168mg	347mg	26%
Vitamin B5	0.286mg	1.233mg	19%
Carbs	27.42g	71.5g	15%
Manganese	1.03mg	1.3mg	12%
Fiber	7.6g	10g	10%
Calories	164kcal	343kcal	9%
Protein	8.86g	13.25g	9%
Iron	2.89mg	2.2mg	9%
Zinc	1.53mg	2.4mg	8%
Selenium	3.7µg	8.3µg	8%
Choline	42.8mg		8%
Potassium	291mg	460mg	5%
Vitamin B6	0.139mg	0.21mg	5%
Calcium	49mg	18mg	3%
Vitamin K	4µg		3%
Vitamin E	0.35mg		2%
Saturated fat	0.269g	0.741g	2%
Fats	2.59g	3.4g	1%
Vitamin C	1.3mg	0mg	1%
Vitamin B1	0.116mg	0.101mg	1%
Monounsaturated fat	0.583g	1.04g	1%
Polyunsaturated fat	1.156g	1.039g	1%
Protein per 100 calories	5.4g	3.9g	N/A
Calories per 10 g protein	185kcal	259kcal	N/A
Weight per 100 calories	61g	29g	N/A
Unsaturated / Saturated Fat ratio	6.5	2.8	N/A
Net carbs	19.82g	61.5g	N/A
Sugar	4.8g		N/A
Sodium	7mg	1mg	0%
Vitamin A	1µg	0µg	0%
Tryptophan	0.085mg	0.192mg	0%
Threonine	0.329mg	0.506mg	0%
Isoleucine	0.38mg	0.498mg	0%
Leucine	0.631mg	0.832mg	0%
Lysine	0.593mg	0.672mg	0%
Methionine	0.116mg	0.172mg	0%
Phenylalanine	0.475mg	0.52mg	0%
Valine	0.372mg	0.678mg	0%
Histidine	0.244mg	0.309mg	0%