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Oat vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on differences between Oat and Chickpeas

  • Oat is higher in Manganese, Vitamin B1, Phosphorus, Magnesium, Copper, Iron, Zinc, Vitamin B5, and Fiber, yet Chickpeas is higher in Folate.
  • Oat covers your daily Manganese needs 169% more than Chickpeas.
  • Oat contains 7 times more Vitamin B1 than Chickpeas. While Oat contains 0.763mg of Vitamin B1, Chickpeas contains only 0.116mg.

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

Infographic

Oat vs Chickpeas infographic
Infographic link

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.
Oat
Oat
9
:
1
Chickpeas
Chickpeas
Contains more Calcium +10.2%
Contains more Iron +63.3%
Contains more Magnesium +268.8%
Contains more Phosphorus +211.3%
Contains more Potassium +47.4%
Contains less Sodium -71.4%
Contains more Zinc +159.5%
Contains more Copper +77.8%
Contains more Manganese +377.3%
Equal in Calcium - 49
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +10.2%
Contains more Iron +63.3%
Contains more Magnesium +268.8%
Contains more Phosphorus +211.3%
Contains more Potassium +47.4%
Contains less Sodium -71.4%
Contains more Zinc +159.5%
Contains more Copper +77.8%
Contains more Manganese +377.3%
Equal in Calcium - 49

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.
Oat
Oat
4
:
6
Chickpeas
Chickpeas
Contains more Vitamin B1 +557.8%
Contains more Vitamin B2 +120.6%
Contains more Vitamin B3 +82.7%
Contains more Vitamin B5 +371.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +16.8%
Contains more Folate +207.1%
Oat
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% 191% 33% 19% 81% 28% 43% 0% 0%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin B1 +557.8%
Contains more Vitamin B2 +120.6%
Contains more Vitamin B3 +82.7%
Contains more Vitamin B5 +371.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +16.8%
Contains more Folate +207.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Chickpeas
Chickpeas
Contains more Protein +90.6%
Contains more Fats +166.4%
Contains more Carbs +141.7%
Contains more Other +87%
Contains more Water +632.5%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +90.6%
Contains more Fats +166.4%
Contains more Carbs +141.7%
Contains more Other +87%
Contains more Water +632.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +273.6%
Contains more Polyunsaturated fat +119.3%
Contains less Saturated Fat -77.9%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +273.6%
Contains more Polyunsaturated fat +119.3%
Contains less Saturated Fat -77.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Chickpeas
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Chickpeas Opinion
Net carbs 55.67g 19.82g Oat
Protein 16.89g 8.86g Oat
Fats 6.9g 2.59g Oat
Carbs 66.27g 27.42g Oat
Calories 389kcal 164kcal Oat
Sugar 4.8g Oat
Fiber 10.6g 7.6g Oat
Calcium 54mg 49mg Oat
Iron 4.72mg 2.89mg Oat
Magnesium 177mg 48mg Oat
Phosphorus 523mg 168mg Oat
Potassium 429mg 291mg Oat
Sodium 2mg 7mg Oat
Zinc 3.97mg 1.53mg Oat
Copper 0.626mg 0.352mg Oat
Manganese 4.916mg 1.03mg Oat
Selenium 3.7µg Chickpeas
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.763mg 0.116mg Oat
Vitamin B2 0.139mg 0.063mg Oat
Vitamin B3 0.961mg 0.526mg Oat
Vitamin B5 1.349mg 0.286mg Oat
Vitamin B6 0.119mg 0.139mg Chickpeas
Folate 56µg 172µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.234mg 0.085mg Oat
Threonine 0.575mg 0.329mg Oat
Isoleucine 0.694mg 0.38mg Oat
Leucine 1.284mg 0.631mg Oat
Lysine 0.701mg 0.593mg Oat
Methionine 0.312mg 0.116mg Oat
Phenylalanine 0.895mg 0.475mg Oat
Valine 0.937mg 0.372mg Oat
Histidine 0.405mg 0.244mg Oat
Saturated Fat 1.217g 0.269g Chickpeas
Monounsaturated Fat 2.178g 0.583g Oat
Polyunsaturated fat 2.535g 1.156g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Oat
21%
Chickpeas
Minerals Daily Need Coverage Score
154%
Oat
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.948g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.