Chickpeas vs. Oatmeal — In-Depth Nutrition Comparison
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Significant differences between chickpeas and oatmeal
- Chickpeas have more folate, copper, fiber, manganese, and phosphorus; however, oatmeal is richer in iron, vitamin B3, vitamin B1, vitamin B2, and vitamin B6.
- Oatmeal covers your daily iron needs 38% more than chickpeas.
- Oatmeal has 5 times less copper than chickpeas. Chickpeas have 0.352mg of copper, while oatmeal has 0.066mg.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of chickpeas is 36.
Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 MagnesiumMagnesium | +84.6% |
| Contains more PotassiumPotassium | +377% |
| Contains more CopperCopper | +433.3% |
| Contains more ZincZinc | +146.8% |
| Contains more PhosphorusPhosphorus | +118.2% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +84.6% |
| Contains more CalciumCalcium | +63.3% |
| Contains more IronIron | +106.2% |
| Contains more SeleniumSelenium | +35.1% |
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 EVitamin E | +400% |
| Contains more Vitamin KVitamin K | +900% |
| Contains more FolateFolate | +290.9% |
| Contains more CholineCholine | +810.6% |
| Contains more Vitamin AVitamin A | +12900% |
| Contains more Vitamin B1Vitamin B1 | +124.1% |
| Contains more Vitamin B2Vitamin B2 | +241.3% |
| Contains more Vitamin B3Vitamin B3 | +475.1% |
| Contains more Vitamin B5Vitamin B5 | +10.8% |
| Contains more Vitamin B6Vitamin B6 | +108.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.89mg | 5.96mg | 38% |
| Folate | 172µg | 44µg | 32% |
| Copper | 0.352mg | 0.066mg | 32% |
| Fiber | 7.6g | 1.7g | 24% |
| Manganese | 1.03mg | 0.558mg | 21% |
| Vitamin B3 | 0.526mg | 3.025mg | 16% |
| Vitamin A | 1µg | 130µg | 14% |
| Protein | 8.86g | 2.37g | 13% |
| Phosphorus | 168mg | 77mg | 13% |
| Vitamin B1 | 0.116mg | 0.26mg | 12% |
| Vitamin B6 | 0.139mg | 0.29mg | 12% |
| Vitamin B2 | 0.063mg | 0.215mg | 12% |
| Zinc | 1.53mg | 0.62mg | 8% |
| Choline | 42.8mg | 4.7mg | 7% |
| Potassium | 291mg | 61mg | 7% |
| Polyunsaturated fat | 1.156g | 0.426g | 5% |
| Calories | 164kcal | 68kcal | 5% |
| Carbs | 27.42g | 11.67g | 5% |
| Magnesium | 48mg | 26mg | 5% |
| Starch | 10.37g | 4% | |
| Vitamin K | 4µg | 0.4µg | 3% |
| Calcium | 49mg | 80mg | 3% |
| Sodium | 7mg | 49mg | 2% |
| Selenium | 3.7µg | 5µg | 2% |
| Fats | 2.59g | 1.36g | 2% |
| Vitamin E | 0.35mg | 0.07mg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Vitamin B5 | 0.286mg | 0.317mg | 1% |
| Net carbs | 19.82g | 9.97g | N/A |
| Sugar | 4.8g | 0.46g | N/A |
| Trans fat | 0g | 0.003g | N/A |
| Saturated fat | 0.269g | 0.226g | 0% |
| Monounsaturated fat | 0.583g | 0.391g | 0% |
| Tryptophan | 0.085mg | 0.04mg | 0% |
| Threonine | 0.329mg | 0.083mg | 0% |
| Isoleucine | 0.38mg | 0.105mg | 0% |
| Leucine | 0.631mg | 0.2mg | 0% |
| Lysine | 0.593mg | 0.135mg | 0% |
| Methionine | 0.116mg | 0.04mg | 0% |
| Phenylalanine | 0.475mg | 0.13mg | 0% |
| Valine | 0.372mg | 0.151mg | 0% |
| Histidine | 0.244mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +273.8% |
| Contains more FatsFats | +90.4% |
| Contains more CarbsCarbs | +135% |
| Contains more OtherOther | +61.4% |
| Contains more WaterWater | +39.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +49.1% |
| Contains more Poly. FatPolyunsaturated fat | +171.4% |
| Contains less Sat. FatSaturated fat | -16% |
