Chickpeas vs. Porridge — In-Depth Nutrition Comparison
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Significant differences between chickpeas and porridge
- Chickpeas have more manganese, folate, copper, fiber, phosphorus, zinc, magnesium, vitamin B6, and potassium; however, porridge is richer in iron.
- Chickpeas cover your daily manganese needs 45% more than porridge.
- Porridge has 18 times less potassium than chickpeas. Chickpeas have 291mg of potassium, while porridge has 16mg.
- Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of chickpeas is 36.
Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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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.
| Contains more MagnesiumMagnesium | +860% |
| Contains more PotassiumPotassium | +1718.8% |
| Contains more CopperCopper | +780% |
| Contains more ZincZinc | +1076.9% |
| Contains more PhosphorusPhosphorus | +1020% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +32.1% |
| Contains more CalciumCalcium | +77.6% |
| Contains more IronIron | +29.4% |
| Contains less SodiumSodium | -14.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1650% |
| Contains more Vitamin B1Vitamin B1 | +110.9% |
| Contains more Vitamin B2Vitamin B2 | +152% |
| Contains more Vitamin B5Vitamin B5 | +302.8% |
| Contains more Vitamin B6Vitamin B6 | +969.2% |
| Contains more Vitamin KVitamin K | +3900% |
| Contains more FolateFolate | +1333.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.03mg | 0mg | 45% |
| Folate | 172µg | 12µg | 40% |
| Copper | 0.352mg | 0.04mg | 35% |
| Fiber | 7.6g | 0.5g | 28% |
| Phosphorus | 168mg | 15mg | 22% |
| Protein | 8.86g | 1.44g | 15% |
| Zinc | 1.53mg | 0.13mg | 13% |
| Iron | 2.89mg | 3.74mg | 11% |
| Magnesium | 48mg | 5mg | 10% |
| Vitamin B6 | 0.139mg | 0.013mg | 10% |
| Choline | 42.8mg | 8% | |
| Potassium | 291mg | 16mg | 8% |
| Polyunsaturated fat | 1.156g | 0.114g | 7% |
| Calories | 164kcal | 50kcal | 6% |
| Carbs | 27.42g | 10.52g | 6% |
| Vitamin B1 | 0.116mg | 0.055mg | 5% |
| Fats | 2.59g | 0.21g | 4% |
| Vitamin B5 | 0.286mg | 0.071mg | 4% |
| Calcium | 49mg | 87mg | 4% |
| Vitamin B2 | 0.063mg | 0.025mg | 3% |
| Vitamin K | 4µg | 0.1µg | 3% |
| Selenium | 3.7µg | 2.8µg | 2% |
| Vitamin E | 0.35mg | 0.02mg | 2% |
| Saturated fat | 0.269g | 0.033g | 1% |
| Monounsaturated fat | 0.583g | 0.028g | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 19.82g | 10.02g | N/A |
| Sugar | 4.8g | 0.03g | N/A |
| Sodium | 7mg | 6mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B3 | 0.526mg | 0.52mg | 0% |
| Tryptophan | 0.085mg | 0.02mg | 0% |
| Threonine | 0.329mg | 0.045mg | 0% |
| Isoleucine | 0.38mg | 0.063mg | 0% |
| Leucine | 0.631mg | 0.11mg | 0% |
| Lysine | 0.593mg | 0.037mg | 0% |
| Methionine | 0.116mg | 0.027mg | 0% |
| Phenylalanine | 0.475mg | 0.078mg | 0% |
| Valine | 0.372mg | 0.07mg | 0% |
| Histidine | 0.244mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +515.3% |
| Contains more FatsFats | +1133.3% |
| Contains more CarbsCarbs | +160.6% |
| Contains more OtherOther | +318.2% |
| Contains more WaterWater | +45.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1982.1% |
| Contains more Poly. FatPolyunsaturated fat | +914% |
| Contains less Sat. FatSaturated fat | -87.7% |
