Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chickpeas
  5. Compare
  6. Chickpeas vs. Oatmeal

Chickpeas vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Significant differences between Chickpeas and Oatmeal

  • Chickpeas has more Folate, Copper, Fiber, Manganese, and Phosphorus, however, Oatmeal is richer in Iron, Vitamin B3, Vitamin A RAE, Vitamin B1, and Vitamin B2.
  • Oatmeal covers your daily Iron needs 38% more than Chickpeas.
  • Oatmeal has 5 times less Copper than Chickpeas. Chickpeas has 0.352mg of Copper, while Oatmeal has 0.066mg.

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).

Infographic

Chickpeas vs Oatmeal 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.
Chickpeas
Chickpeas
7
:
3
Oatmeal
Oatmeal
Contains more Magnesium +84.6%
Contains more Phosphorus +118.2%
Contains more Potassium +377%
Contains less Sodium -85.7%
Contains more Zinc +146.8%
Contains more Copper +433.3%
Contains more Manganese +84.6%
Contains more Calcium +63.3%
Contains more Iron +106.2%
Contains more Selenium +35.1%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +84.6%
Contains more Phosphorus +118.2%
Contains more Potassium +377%
Contains less Sodium -85.7%
Contains more Zinc +146.8%
Contains more Copper +433.3%
Contains more Manganese +84.6%
Contains more Calcium +63.3%
Contains more Iron +106.2%
Contains more Selenium +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.
Chickpeas
Chickpeas
4
:
6
Oatmeal
Oatmeal
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Folate +290.9%
Contains more Vitamin K +900%
Contains more Vitamin A +1503.7%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +241.3%
Contains more Vitamin B3 +475.1%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B6 +108.6%
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%
Oatmeal
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 +400%
Contains more Vitamin C +∞%
Contains more Folate +290.9%
Contains more Vitamin K +900%
Contains more Vitamin A +1503.7%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +241.3%
Contains more Vitamin B3 +475.1%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B6 +108.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
4
:
1
Oatmeal
Oatmeal
Contains more Protein +273.8%
Contains more Fats +90.4%
Contains more Carbs +135%
Contains more Other +61.4%
Contains more Water +39.6%
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +273.8%
Contains more Fats +90.4%
Contains more Carbs +135%
Contains more Other +61.4%
Contains more Water +39.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +49.1%
Contains more Polyunsaturated fat +171.4%
Contains less Saturated Fat -16%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +49.1%
Contains more Polyunsaturated fat +171.4%
Contains less Saturated Fat -16%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Oatmeal Opinion
Net carbs 19.82g 9.97g Chickpeas
Protein 8.86g 2.37g Chickpeas
Fats 2.59g 1.36g Chickpeas
Carbs 27.42g 11.67g Chickpeas
Calories 164kcal 68kcal Chickpeas
Starch 10.37g Oatmeal
Sugar 4.8g 0.46g Oatmeal
Fiber 7.6g 1.7g Chickpeas
Calcium 49mg 80mg Oatmeal
Iron 2.89mg 5.96mg Oatmeal
Magnesium 48mg 26mg Chickpeas
Phosphorus 168mg 77mg Chickpeas
Potassium 291mg 61mg Chickpeas
Sodium 7mg 49mg Chickpeas
Zinc 1.53mg 0.62mg Chickpeas
Copper 0.352mg 0.066mg Chickpeas
Manganese 1.03mg 0.558mg Chickpeas
Selenium 3.7µg 5µg Oatmeal
Vitamin A 27IU 433IU Oatmeal
Vitamin A RAE 1µg 130µg Oatmeal
Vitamin E 0.35mg 0.07mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.26mg Oatmeal
Vitamin B2 0.063mg 0.215mg Oatmeal
Vitamin B3 0.526mg 3.025mg Oatmeal
Vitamin B5 0.286mg 0.317mg Oatmeal
Vitamin B6 0.139mg 0.29mg Oatmeal
Folate 172µg 44µg Chickpeas
Vitamin K 4µg 0.4µg Chickpeas
Tryptophan 0.085mg 0.04mg Chickpeas
Threonine 0.329mg 0.083mg Chickpeas
Isoleucine 0.38mg 0.105mg Chickpeas
Leucine 0.631mg 0.2mg Chickpeas
Lysine 0.593mg 0.135mg Chickpeas
Methionine 0.116mg 0.04mg Chickpeas
Phenylalanine 0.475mg 0.13mg Chickpeas
Valine 0.372mg 0.151mg Chickpeas
Histidine 0.244mg 0.057mg Chickpeas
Trans Fat 0g 0.003g Chickpeas
Saturated Fat 0.269g 0.226g Oatmeal
Monounsaturated Fat 0.583g 0.391g Chickpeas
Polyunsaturated fat 1.156g 0.426g Chickpeas

Which food is preferable for your diet?

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

People also compare

Chickpeas
Chickpeas vs Hummus
Hummus
Chickpeas
Chickpeas vs Pea raw
Pea raw
Chickpeas
Chickpeas vs Bean raw
Bean raw
Oatmeal
Oatmeal vs Porridge
Porridge
Oatmeal
Oatmeal vs Cereal
Cereal
Oatmeal
Oatmeal vs Pâté
Pâté

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
21%
Chickpeas
27%
Oatmeal
Minerals Daily Need Coverage Score
57%
Chickpeas
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.043g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 43)
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.
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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.