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Chickpea vs Oatmeal - In-Depth Nutrition Comparison

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How are Chickpea and Oatmeal different?

  • Chickpea is higher in Manganese, Folate, Copper, Fiber, Vitamin B5, Phosphorus, Zinc, Potassium, and Vitamin B6, however Oatmeal is richer in Iron.
  • Daily need coverage for Manganese from Chickpea is 902% higher.
  • Chickpea contains 13 times more Folate than Oatmeal. While Chickpea contains 557µg of Folate, Oatmeal contains only 44µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Chickpea vs Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +203.8%
Contains more Phosphorus +227.3%
Contains more Potassium +1077%
Contains less Sodium -51%
Contains more Zinc +345.2%
Contains more Copper +893.9%
Contains more Calcium +40.4%
Contains more Iron +38.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +203.8%
Contains more Phosphorus +227.3%
Contains more Potassium +1077%
Contains less Sodium -51%
Contains more Zinc +345.2%
Contains more Copper +893.9%
Contains more Calcium +40.4%
Contains more Iron +38.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +1071.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +83.5%
Contains more Vitamin B5 +400.9%
Contains more Vitamin B6 +84.5%
Contains more Folate +1165.9%
Contains more Vitamin K +2150%
Contains more Vitamin A +546.3%
Contains more Vitamin B3 +96.3%
Equal in Vitamin B2 - 0.215
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +1071.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +83.5%
Contains more Vitamin B5 +400.9%
Contains more Vitamin B6 +84.5%
Contains more Folate +1165.9%
Contains more Vitamin K +2150%
Contains more Vitamin A +546.3%
Contains more Vitamin B3 +96.3%
Equal in Vitamin B2 - 0.215

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea Oatmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chickpea Oatmeal Opinion
Net carbs 50.75g 9.97g Chickpea
Protein 20.47g 2.37g Chickpea
Fats 6.04g 1.36g Chickpea
Carbs 62.95g 11.67g Chickpea
Calories 378kcal 68kcal Chickpea
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar 10.7g 0.46g Oatmeal
Fiber 12.2g 1.7g Chickpea
Calcium 57mg 80mg Oatmeal
Iron 4.31mg 5.96mg Oatmeal
Magnesium 79mg 26mg Chickpea
Phosphorus 252mg 77mg Chickpea
Potassium 718mg 61mg Chickpea
Sodium 24mg 49mg Chickpea
Zinc 2.76mg 0.62mg Chickpea
Copper 0.656mg 0.066mg Chickpea
Vitamin A 67IU 433IU Oatmeal
Vitamin E 0.82mg 0.07mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.26mg Chickpea
Vitamin B2 0.212mg 0.215mg Oatmeal
Vitamin B3 1.541mg 3.025mg Oatmeal
Vitamin B5 1.588mg 0.317mg Chickpea
Vitamin B6 0.535mg 0.29mg Chickpea
Folate 557µg 44µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 0.4µg Chickpea
Tryptophan 0.2mg 0.04mg Chickpea
Threonine 0.766mg 0.083mg Chickpea
Isoleucine 0.882mg 0.105mg Chickpea
Leucine 1.465mg 0.2mg Chickpea
Lysine 1.377mg 0.135mg Chickpea
Methionine 0.27mg 0.04mg Chickpea
Phenylalanine 1.103mg 0.13mg Chickpea
Valine 0.865mg 0.151mg Chickpea
Histidine 0.566mg 0.057mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g 0.003g Chickpea
Saturated Fat 0.603g 0.226g Oatmeal
Monounsaturated Fat 1.377g 0.391g Chickpea
Polyunsaturated fat 2.731g 0.426g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
27
Oatmeal
Mineral Summary Score
88
Chickpea
44
Oatmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
14%
Oatmeal
Carbohydrates
63%
Chickpea
12%
Oatmeal
Fats
28%
Chickpea
6%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 10.24g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.377g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea
Chickpea contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.