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.
Detailed nutritional comparison of whole wheat bread and chickpeas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Whole Wheat Bread src
Image of Chickpeas src

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) .

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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.