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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

Chickpea vs Oat 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
:
5
Oat
Contains more Potassium +67.4%
Contains more Magnesium +124.1%
Contains more Zinc +43.8%
Contains more Phosphorus +107.5%
Contains less Sodium -91.7%
Equal in Iron - 4.72
Equal in Calcium - 54
Equal in Copper - 0.626
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Potassium +67.4%
Contains more Magnesium +124.1%
Contains more Zinc +43.8%
Contains more Phosphorus +107.5%
Contains less Sodium -91.7%
Equal in Iron - 4.72
Equal in Calcium - 54
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
:
1
Oat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +17.7%
Contains more Vitamin B6 +349.6%
Contains more Folate +894.6%
Contains more Vitamin B1 +60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +17.7%
Contains more Vitamin B6 +349.6%
Contains more Folate +894.6%
Contains more 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.
Chickpea Oat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 Oat Opinion
Calories 378kcal 389kcal Oat
Protein 20.47g 16.89g Chickpea
Fats 6.04g 6.9g Oat
Vitamin C 4mg 0mg Chickpea
Net carbs 50.75g 55.67g Oat
Carbs 62.95g 66.27g Oat
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 4.31mg 4.72mg Oat
Calcium 57mg 54mg Chickpea
Potassium 718mg 429mg Chickpea
Magnesium 79mg 177mg Oat
Sugar 10.7g g Oat
Fiber 12.2g 10.6g Chickpea
Copper 0.656mg 0.626mg Chickpea
Zinc 2.76mg 3.97mg Oat
Starch g g
Phosphorus 252mg 523mg Oat
Sodium 24mg 2mg Oat
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg mg Chickpea
Vitamin D 0µg 0µg
Vitamin B1 0.477mg 0.763mg Oat
Vitamin B2 0.212mg 0.139mg Chickpea
Vitamin B3 1.541mg 0.961mg Chickpea
Vitamin B5 1.588mg 1.349mg Chickpea
Vitamin B6 0.535mg 0.119mg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg µg Chickpea
Folate 557µg 56µg Chickpea
Trans Fat 0g g Oat
Saturated Fat 0.603g 1.217g Chickpea
Monounsaturated Fat 1.377g 2.178g Oat
Polyunsaturated fat 2.731g 2.535g Chickpea
Tryptophan 0.2mg 0.234mg Oat
Threonine 0.766mg 0.575mg Chickpea
Isoleucine 0.882mg 0.694mg Chickpea
Leucine 1.465mg 1.284mg Chickpea
Lysine 1.377mg 0.701mg Chickpea
Methionine 0.27mg 0.312mg Oat
Phenylalanine 1.103mg 0.895mg Chickpea
Valine 0.865mg 0.937mg Oat
Histidine 0.566mg 0.405mg Chickpea
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33
Oat
Mineral Summary Score
88
Chickpea
112
Oat

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
101%
Oat
Carbohydrates
63%
Chickpea
66%
Oat
Fats
28%
Chickpea
32%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 22mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.614g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 23)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.