Chickpea vs Oat - In-Depth Nutrition Comparison
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The main differences between Chickpea and Oat
- Chickpea is richer in Manganese, Folate, Vitamin B6, Potassium, Fiber, and Vitamin B2, yet Oat is richer in Phosphorus, Vitamin B1, Magnesium, and Zinc.
- Daily need coverage for Manganese from Chickpea is 713% higher.
- Chickpea contains 10 times more Folate than Oat. Chickpea contains 557µg of Folate, while Oat contains 56µg.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Potassium
+67.4%
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Magnesium
+124.1%
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Phosphorus
+107.5%
Contains
less
Sodium
-91.7%
Contains
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Zinc
+43.8%
Equal in Calcium - 54
Equal in Iron - 4.72
Equal in Copper - 0.626
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Potassium
+67.4%
Contains
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Magnesium
+124.1%
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Phosphorus
+107.5%
Contains
less
Sodium
-91.7%
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Zinc
+43.8%
Equal in Calcium - 54
Equal in Iron - 4.72
Equal in Copper - 0.626
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
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+52.5%
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Vitamin B3
+60.4%
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Vitamin B5
+17.7%
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Vitamin B6
+349.6%
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Folate
+894.6%
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Vitamin B1
+60%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+52.5%
Contains
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Vitamin B3
+60.4%
Contains
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Vitamin B5
+17.7%
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Vitamin B6
+349.6%
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Folate
+894.6%
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Vitamin B1
+60%
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.
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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 | |
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Opinion |
| Net carbs | 50.75g | 55.67g |
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| Protein | 20.47g | 16.89g |
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| Fats | 6.04g | 6.9g |
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| Carbs | 62.95g | 66.27g |
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| Calories | 378kcal | 389kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 10.7g | g |
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| Fiber | 12.2g | 10.6g |
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| Calcium | 57mg | 54mg |
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| Iron | 4.31mg | 4.72mg |
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| Magnesium | 79mg | 177mg |
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| Phosphorus | 252mg | 523mg |
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| Potassium | 718mg | 429mg |
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| Sodium | 24mg | 2mg |
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| Zinc | 2.76mg | 3.97mg |
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| Copper | 0.656mg | 0.626mg |
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| Vitamin A | 67IU | 0IU |
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| Vitamin E | 0.82mg | mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 4mg | 0mg |
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| Vitamin B1 | 0.477mg | 0.763mg |
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| Vitamin B2 | 0.212mg | 0.139mg |
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| Vitamin B3 | 1.541mg | 0.961mg |
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| Vitamin B5 | 1.588mg | 1.349mg |
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| Vitamin B6 | 0.535mg | 0.119mg |
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| Folate | 557µg | 56µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 9µg | µg |
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| Tryptophan | 0.2mg | 0.234mg |
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| Threonine | 0.766mg | 0.575mg |
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| Isoleucine | 0.882mg | 0.694mg |
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| Leucine | 1.465mg | 1.284mg |
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| Lysine | 1.377mg | 0.701mg |
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| Methionine | 0.27mg | 0.312mg |
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| Phenylalanine | 1.103mg | 0.895mg |
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| Valine | 0.865mg | 0.937mg |
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| Histidine | 0.566mg | 0.405mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | g |
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| Saturated Fat | 0.603g | 1.217g |
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| Monounsaturated Fat | 1.377g | 2.178g |
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| Polyunsaturated fat | 2.731g | 2.535g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
33
Mineral Summary Score
88
112
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%
101%
Carbohydrates
63%
66%
Fats
28%
32%
Comparison summary
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 22mg)
Which food is cheaper?
Oat is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Chickpea is lower in Saturated Fat (difference - 0.614g)
Which food is lower in glycemic index?
Chickpea is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Chickpea 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.