Chickpea raw vs. Porridge — In-Depth Nutrition Comparison
Compare
How are chickpea raw and porridge different?
- Chickpea raw has more manganese, folate, copper, fiber, vitamin B6, vitamin B1, phosphorus, vitamin B5, zinc, and potassium than porridge.
- Daily need coverage for manganese for chickpea raw is 926% higher.
- Chickpea raw contains 46 times more folate than porridge. While chickpea raw contains 557µg of folate, porridge contains only 12µg.
- Chickpea raw has a lower glycemic index (36) than porridge (66).
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +1480% |
| Contains more PotassiumPotassium | +4387.5% |
| Contains more IronIron | +15.2% |
| Contains more CopperCopper | +1540% |
| Contains more ZincZinc | +2023.1% |
| Contains more PhosphorusPhosphorus | +1580% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +52.6% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +∞% |
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 | +4000% |
| Contains more Vitamin B1Vitamin B1 | +767.3% |
| Contains more Vitamin B2Vitamin B2 | +748% |
| Contains more Vitamin B3Vitamin B3 | +196.3% |
| Contains more Vitamin B5Vitamin B5 | +2136.6% |
| Contains more Vitamin B6Vitamin B6 | +4015.4% |
| Contains more Vitamin KVitamin K | +8900% |
| Contains more FolateFolate | +4541.7% |
| Contains more CholineCholine | +∞% |
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:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
| Contains more ProteinProtein | +1321.5% |
| Contains more FatsFats | +2776.2% |
| Contains more CarbsCarbs | +498.4% |
| Contains more OtherOther | +1200% |
| Contains more WaterWater | +1040.8% |
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
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
| Contains more Mono. FatMonounsaturated fat | +4817.9% |
| Contains more Poly. FatPolyunsaturated fat | +2295.6% |
| Contains less Sat. FatSaturated fat | -94.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 21.306mg | 0mg | 926% |
| Folate | 557µg | 12µg | 136% |
| Copper | 0.656mg | 0.04mg | 68% |
| Fiber | 12.2g | 0.5g | 47% |
| Vitamin B6 | 0.535mg | 0.013mg | 40% |
| Protein | 20.47g | 1.44g | 38% |
| Vitamin B1 | 0.477mg | 0.055mg | 35% |
| Phosphorus | 252mg | 15mg | 34% |
| Vitamin B5 | 1.588mg | 0.071mg | 30% |
| Zinc | 2.76mg | 0.13mg | 24% |
| Potassium | 718mg | 16mg | 21% |
| Choline | 99.3mg | 18% | |
| Magnesium | 79mg | 5mg | 18% |
| Polyunsaturated fat | 2.731g | 0.114g | 17% |
| Carbs | 62.95g | 10.52g | 17% |
| Calories | 378kcal | 50kcal | 16% |
| Vitamin B2 | 0.212mg | 0.025mg | 14% |
| Fats | 6.04g | 0.21g | 9% |
| Iron | 4.31mg | 3.74mg | 7% |
| Vitamin K | 9µg | 0.1µg | 7% |
| Vitamin B3 | 1.541mg | 0.52mg | 6% |
| Selenium | 0µg | 2.8µg | 5% |
| Vitamin E | 0.82mg | 0.02mg | 5% |
| Vitamin C | 4mg | 0mg | 4% |
| Saturated fat | 0.603g | 0.033g | 3% |
| Calcium | 57mg | 87mg | 3% |
| Monounsaturated fat | 1.377g | 0.028g | 3% |
| Sodium | 24mg | 6mg | 1% |
| Net carbs | 50.75g | 10.02g | N/A |
| Sugar | 10.7g | 0.03g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.2mg | 0.02mg | 0% |
| Threonine | 0.766mg | 0.045mg | 0% |
| Isoleucine | 0.882mg | 0.063mg | 0% |
| Leucine | 1.465mg | 0.11mg | 0% |
| Lysine | 1.377mg | 0.037mg | 0% |
| Methionine | 0.27mg | 0.027mg | 0% |
| Phenylalanine | 1.103mg | 0.078mg | 0% |
| Valine | 0.865mg | 0.07mg | 0% |
| Histidine | 0.566mg | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
4%
Minerals Daily Need Coverage Score
348%
21%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 10.67g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.57g)
Which food is cheaper?
Porridge is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpea raw is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)