Whole Wheat Bread vs. Chickpeas
Nutrition comparison of Whole Wheat Bread and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and chickpeas:
- Both whole wheat bread and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Whole wheat bread has more thiamin and niacin, however, chickpea contains more folate.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and chickpeas are high in calories. Whole wheat bread has 62% more calories than chickpea - whole wheat bread has 265 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, whole wheat bread is similar to chickpeas for protein, carbs and fat. Whole wheat bread has a macronutrient ratio of 20:66:14 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Chickpeas | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 66% | 65% |
| Fat | 14% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and chickpea has 37% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both whole wheat bread and chickpeas are high in dietary fiber. Whole wheat bread is very similar to whole wheat bread for dietary fiber - whole wheat bread has 7.4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Whole wheat bread and chickpeas contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both whole wheat bread and chickpeas are high in protein. Whole wheat bread has 51% more protein than chickpea - whole wheat bread has 13.4g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both whole wheat bread and chickpeas are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and chickpeas contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and whole wheat bread contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and chickpeas contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Whole wheat bread and chickpeas contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin and niacin, however, chickpea contains more folate. Both whole wheat bread and chickpeas contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Whole Wheat Bread | Chickpeas | |
|---|---|---|
| Thiamin | 0.279 MG | 0.116 MG |
| Riboflavin | 0.131 MG | 0.063 MG |
| Niacin | 4.042 MG | 0.526 MG |
| Pantothenic acid | 0.336 MG | 0.286 MG |
| Vitamin B6 | 0.263 MG | 0.139 MG |
| Folate | 75 UG | 172 UG |
Minerals
calcium
Both whole wheat bread and chickpeas are high in calcium. Whole wheat bread has 110% more calcium than chickpea - whole wheat bread has 103mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both whole wheat bread and chickpeas are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both whole wheat bread and chickpeas are high in potassium. Chickpea has 27% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both whole wheat bread and chickpeas contain small amounts of beta-carotene.
| Whole Wheat Bread | Chickpeas | |
|---|---|---|
| beta-carotene | 1 UG | 16 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Whole Wheat Bread | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.043 G |
| Total | 0.205 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and chickpeas contain significant amounts of linoleic acid.
| Whole Wheat Bread | Chickpeas | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 1.113 G |
| Total | 1.669 G | 1.113 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Chickpeas .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cooked Chickpeas g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or chickpeas contain more calories in 100 grams?Both whole wheat bread and chickpeas are high in calories. Whole wheat bread has 60% more calories than chickpea - whole wheat bread has 265 calories in 100g and chickpea has 164 calories.
Does whole wheat bread or chickpeas have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and chickpea has 40% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does whole wheat bread or chickpeas contain more calcium?
Both whole wheat bread and chickpeas are high in calcium. Whole wheat bread has 110% more calcium than chickpea - whole wheat bread has 103mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does whole wheat bread or chickpeas contain more iron?
Both whole wheat bread and chickpeas are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does whole wheat bread or chickpeas contain more potassium?
Both whole wheat bread and chickpeas are high in potassium. Chickpea has 30% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and chickpea has 291mg of potassium.