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Chickpea vs Porridge - In-Depth Nutrition Comparison

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How are Chickpea and Porridge different?

  • Chickpea has more Manganese, Folate, Copper, Fiber, Vitamin B6, Vitamin B1, Phosphorus, Vitamin B5, Zinc, and Potassium than Porridge.
  • Daily need coverage for Manganese from Chickpea is 926% higher.
  • Chickpea contains 46 times more Folate than Porridge. While Chickpea contains 557µg of Folate, Porridge contains only 12µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Chickpea vs Porridge 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 more Iron +15.2%
Contains more Magnesium +1480%
Contains more Phosphorus +1580%
Contains more Potassium +4387.5%
Contains more Zinc +2023.1%
Contains more Copper +1540%
Contains more Calcium +52.6%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Iron +15.2%
Contains more Magnesium +1480%
Contains more Phosphorus +1580%
Contains more Potassium +4387.5%
Contains more Zinc +2023.1%
Contains more Copper +1540%
Contains more Calcium +52.6%
Contains less Sodium -75%

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 more Vitamin A +∞%
Contains more Vitamin E +4000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +767.3%
Contains more Vitamin B2 +748%
Contains more Vitamin B3 +196.3%
Contains more Vitamin B5 +2136.6%
Contains more Vitamin B6 +4015.4%
Contains more Folate +4541.7%
Contains more Vitamin K +8900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +4000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +767.3%
Contains more Vitamin B2 +748%
Contains more Vitamin B3 +196.3%
Contains more Vitamin B5 +2136.6%
Contains more Vitamin B6 +4015.4%
Contains more Folate +4541.7%
Contains more Vitamin K +8900%

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 Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea Porridge Opinion
Net carbs 50.75g 10.02g Chickpea
Protein 20.47g 1.44g Chickpea
Fats 6.04g 0.21g Chickpea
Carbs 62.95g 10.52g Chickpea
Calories 378kcal 50kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g 0.03g Porridge
Fiber 12.2g 0.5g Chickpea
Calcium 57mg 87mg Porridge
Iron 4.31mg 3.74mg Chickpea
Magnesium 79mg 5mg Chickpea
Phosphorus 252mg 15mg Chickpea
Potassium 718mg 16mg Chickpea
Sodium 24mg 6mg Porridge
Zinc 2.76mg 0.13mg Chickpea
Copper 0.656mg 0.04mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg 0.02mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.055mg Chickpea
Vitamin B2 0.212mg 0.025mg Chickpea
Vitamin B3 1.541mg 0.52mg Chickpea
Vitamin B5 1.588mg 0.071mg Chickpea
Vitamin B6 0.535mg 0.013mg Chickpea
Folate 557µg 12µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 0.1µg Chickpea
Tryptophan 0.2mg 0.02mg Chickpea
Threonine 0.766mg 0.045mg Chickpea
Isoleucine 0.882mg 0.063mg Chickpea
Leucine 1.465mg 0.11mg Chickpea
Lysine 1.377mg 0.037mg Chickpea
Methionine 0.27mg 0.027mg Chickpea
Phenylalanine 1.103mg 0.078mg Chickpea
Valine 0.865mg 0.07mg Chickpea
Histidine 0.566mg 0.033mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 0.603g 0.033g Porridge
Monounsaturated Fat 1.377g 0.028g Chickpea
Polyunsaturated fat 2.731g 0.114g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4
Porridge
Mineral Summary Score
88
Chickpea
24
Porridge

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
9%
Porridge
Carbohydrates
63%
Chickpea
11%
Porridge
Fats
28%
Chickpea
1%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 10.67g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.57g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
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)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.