Durum wheat vs Chickpeas: Difference, Benefits, More

Although durum wheat and chickpeas belong to different food groups, while durum wheat belong is a grain, and chickpeas belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares durum wheat and chickpeas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how durum wheat and chickpeas compare specifically.

Durum wheat

Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.

It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.

Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Chickpeas

Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.

Chickpeas can be enjoyed in a variety of dishes, including hummus, falafel, and curry, and can also be ground into flour and used in baked goods such as bread and cookies.

Chickpea pasta is also available.

In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.

They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.

Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.

Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.

Durum wheat vs Chickpeas Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing durum wheat vs chickpeas.

This comparison will start by comparing the caloric value of durum wheat and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Durum wheat vs Chickpeas Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing durum wheat vs chickpeas for weight loss, durum wheat is slightly lower in calories, with 339 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.

However, both durum wheat and chickpeas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Durum wheat vs Chickpeas Protein

Legumes and most legume products, including durum wheat and chickpeas, are important sources of plant-based protein.

Chickpeas offer around 33% more protein than durum wheat.

Chickpeas have 20.5 grams of protein per 100 grams, while durum wheat has 13.7 grams of protein per 100 grams.

Durum wheat vs Chickpeas Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in durum wheat and chickpeas.

The total amount of carbohydrates is around 11% higher in durum wheat than in chickpeas. It have 71.1 grams per 100 grams, compared to 63 grams in chickpeas.

There’s less sugar in durum wheat than in chickpeas, 100% precisely.

One handful of durum wheat (28 grams) contains 0 grams of sugar, while the same amount of chickpeas contains 3 grams.

Lastly, let’s take a look at the dietary fiber in durum wheat and chickpeas.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than durum wheat which offer 1 grams per portion.

Durum wheat vs Chickpeas Fats

Like most other grains and legumes, with the exception of lupins and peanuts, durum wheat and chickpeas are low in fat.

Fats in durum wheat and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in durum wheat and chickpeas:

• Durum wheat: 2.5 grams per 100 grams
• Chickpeas: 6 per 100 grams

Speaking of saturated fats, durum wheat is 17% lower in saturated fats.

Durum wheat and chickpeas contain 0.5 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Durum wheat vs Chickpeas Vitamins Content

This section will discuss the vitamin content of durum wheat and chickpeas.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Durum wheat has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, chickpeas have a higher amount of vitamin B3 (Niacin), and vitamin E.

Durum wheat and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins durum wheat and chickpeas contain side by side, so you can easily compare them.

Durum wheat vs Chickpeas Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the durum wheat and chickpeas comparison focuses on their mineral content.

Durum wheat is a better source of calcium, copper, fluoride, iron, manganese, potassium, and sodium than chickpeas.

On the other hand, chickpeas are a higher amount of magnesium, phosphorus, selenium, and zinc.

Check out the table below to learn how durum wheat and chickpeas compare when it comes to mineral content.

The Final Word

Durum wheat and chickpeas are highly nutritious and a great addition to a plant-based diet.

Both durum wheat and chickpeas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.