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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
4%
Minerals Daily Need Coverage Score
57%
21%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 4.77g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.236g)
Which food is cheaper?
Porridge is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpeas is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)