Chickpeas vs. Oats — In-Depth Nutrition Comparison

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A recap on the differences between chickpeas and oats

Chickpeas are higher in folate, yet oats are higher in manganese, vitamin B1, phosphorus, magnesium, copper, iron, zinc, vitamin B5, and fiber.
Oats cover your daily manganese needs 169% more than chickpeas.
Chickpeas contain 3 times more folate than oats. While chickpeas contain 172µg of folate, oats contain only 56µg.
The glycemic index of chickpeas is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Oats.

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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.

Chickpeas

Oats

Contains more SeleniumSelenium

+∞%

Contains more MagnesiumMagnesium	+268.8%
Contains more CalciumCalcium	+10.2%
Contains more PotassiumPotassium	+47.4%
Contains more IronIron	+63.3%
Contains more CopperCopper	+77.8%
Contains more ZincZinc	+159.5%
Contains more PhosphorusPhosphorus	+211.3%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+377.3%

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

Oats

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+16.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+207.1%

Contains more Vitamin B1Vitamin B1	+557.8%
Contains more Vitamin B2Vitamin B2	+120.6%
Contains more Vitamin B3Vitamin B3	+82.7%
Contains more Vitamin B5Vitamin B5	+371.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.03mg	4.916mg	169%
Vitamin B1	0.116mg	0.763mg	54%
Phosphorus	168mg	523mg	51%
Magnesium	48mg	177mg	31%
Copper	0.352mg	0.626mg	30%
Folate	172µg	56µg	29%
Iron	2.89mg	4.72mg	23%
Zinc	1.53mg	3.97mg	22%
Vitamin B5	0.286mg	1.349mg	21%
Protein	8.86g	16.89g	16%
Carbs	27.42g	66.27g	13%
Fiber	7.6g	10.6g	12%
Calories	164kcal	389kcal	11%
Polyunsaturated fat	1.156g	2.535g	9%
Choline	42.8mg		8%
Fats	2.59g	6.9g	7%
Selenium	3.7µg		7%
Vitamin B2	0.063mg	0.139mg	6%
Potassium	291mg	429mg	4%
Saturated fat	0.269g	1.217g	4%
Monounsaturated fat	0.583g	2.178g	4%
Vitamin B3	0.526mg	0.961mg	3%
Vitamin K	4µg		3%
Vitamin E	0.35mg		2%
Vitamin B6	0.139mg	0.119mg	2%
Vitamin C	1.3mg	0mg	1%
Calcium	49mg	54mg	1%
Protein per 100 calories	5.4g	4.3g	N/A
Calories per 10 g protein	185kcal	230kcal	N/A
Weight per 100 calories	61g	26g	N/A
Unsaturated / Saturated Fat ratio	6.5	3.9	N/A
Net carbs	19.82g	55.67g	N/A
Sugar	4.8g		N/A
Sodium	7mg	2mg	0%
Vitamin A	1µg	0µg	0%
Tryptophan	0.085mg	0.234mg	0%
Threonine	0.329mg	0.575mg	0%
Isoleucine	0.38mg	0.694mg	0%
Leucine	0.631mg	1.284mg	0%
Lysine	0.593mg	0.701mg	0%
Methionine	0.116mg	0.312mg	0%
Phenylalanine	0.475mg	0.895mg	0%
Valine	0.372mg	0.937mg	0%
Histidine	0.244mg	0.405mg	0%