Chickpea raw vs. Oats — In-Depth Nutrition Comparison
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The main differences between chickpea raw and oats
- Chickpea raw is richer in manganese, folate, vitamin B6, potassium, fiber, and vitamin B2, yet oats are richer in phosphorus, vitamin B1, magnesium, and zinc.
- Daily need coverage for manganese for chickpea raw is 713% higher.
- Chickpea raw contains 10 times more folate than oats. Chickpea raw contains 557µg of folate, while oats contain 56µg.
- Chickpea raw has a lower glycemic index than oats.
Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Oats.
Infographic
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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.
| Contains more PotassiumPotassium | +67.4% |
| Contains more ManganeseManganese | +333.4% |
| Contains more MagnesiumMagnesium | +124.1% |
| Contains more ZincZinc | +43.8% |
| Contains more PhosphorusPhosphorus | +107.5% |
| Contains less SodiumSodium | -91.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +52.5% |
| Contains more Vitamin B3Vitamin B3 | +60.4% |
| Contains more Vitamin B5Vitamin B5 | +17.7% |
| Contains more Vitamin B6Vitamin B6 | +349.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +894.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
| Contains more ProteinProtein | +21.2% |
| Contains more OtherOther | +66.3% |
| Contains more FatsFats | +14.2% |
~equal in
Carbs
~66.27g
~equal in
Water
~8.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
| Contains less Sat. FatSaturated fat | -50.5% |
| Contains more Mono. FatMonounsaturated fat | +58.2% |
~equal in
Polyunsaturated fat
~2.535g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 21.306mg | 4.916mg | 713% |
| Folate | 557µg | 56µg | 125% |
| Phosphorus | 252mg | 523mg | 39% |
| Vitamin B6 | 0.535mg | 0.119mg | 32% |
| Vitamin B1 | 0.477mg | 0.763mg | 24% |
| Magnesium | 79mg | 177mg | 23% |
| Choline | 99.3mg | 18% | |
| Zinc | 2.76mg | 3.97mg | 11% |
| Potassium | 718mg | 429mg | 9% |
| Vitamin K | 9µg | 8% | |
| Protein | 20.47g | 16.89g | 7% |
| Vitamin B2 | 0.212mg | 0.139mg | 6% |
| Fiber | 12.2g | 10.6g | 6% |
| Vitamin B5 | 1.588mg | 1.349mg | 5% |
| Iron | 4.31mg | 4.72mg | 5% |
| Vitamin E | 0.82mg | 5% | |
| Vitamin C | 4mg | 0mg | 4% |
| Vitamin B3 | 1.541mg | 0.961mg | 4% |
| Copper | 0.656mg | 0.626mg | 3% |
| Saturated fat | 0.603g | 1.217g | 3% |
| Monounsaturated fat | 1.377g | 2.178g | 2% |
| Polyunsaturated fat | 2.731g | 2.535g | 1% |
| Calories | 378kcal | 389kcal | 1% |
| Sodium | 24mg | 2mg | 1% |
| Carbs | 62.95g | 66.27g | 1% |
| Fats | 6.04g | 6.9g | 1% |
| Net carbs | 50.75g | 55.67g | N/A |
| Calcium | 57mg | 54mg | 0% |
| Sugar | 10.7g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.2mg | 0.234mg | 0% |
| Threonine | 0.766mg | 0.575mg | 0% |
| Isoleucine | 0.882mg | 0.694mg | 0% |
| Leucine | 1.465mg | 1.284mg | 0% |
| Lysine | 1.377mg | 0.701mg | 0% |
| Methionine | 0.27mg | 0.312mg | 0% |
| Phenylalanine | 1.103mg | 0.895mg | 0% |
| Valine | 0.865mg | 0.937mg | 0% |
| Histidine | 0.566mg | 0.405mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
72%
30%
Minerals Daily Need Coverage Score
348%
154%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 22mg)
Which food is cheaper?
Oats is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Chickpea raw is lower in Saturated fat (difference - 0.614g)
Which food is lower in glycemic index?
Chickpea raw is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.