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  6. Chickpeas vs. Porridge

Chickpeas vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between Chickpeas and Porridge

  • Chickpeas has more Manganese, Folate, Copper, Fiber, Phosphorus, Zinc, Magnesium, Vitamin B6, and Potassium, however, Porridge is richer in Iron.
  • Chickpeas covers your daily Manganese needs 45% more than Porridge.
  • Porridge has 18 times less Potassium than Chickpeas. Chickpeas has 291mg of Potassium, while Porridge has 16mg.

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.

Infographic

Chickpeas vs Porridge infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.52mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
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
13% 29% 58%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
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.
Chickpeas 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 Chickpeas Porridge Opinion
Calories 164kcal 50kcal Chickpeas
Protein 8.86g 1.44g Chickpeas
Fats 2.59g 0.21g Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Net carbs 19.82g 10.02g Chickpeas
Carbs 27.42g 10.52g Chickpeas
Magnesium 48mg 5mg Chickpeas
Calcium 49mg 87mg Porridge
Potassium 291mg 16mg Chickpeas
Iron 2.89mg 3.74mg Porridge
Sugar 4.8g 0.03g Porridge
Fiber 7.6g 0.5g Chickpeas
Copper 0.352mg 0.04mg Chickpeas
Zinc 1.53mg 0.13mg Chickpeas
Phosphorus 168mg 15mg Chickpeas
Sodium 7mg 6mg Porridge
Vitamin A 27IU 0IU Chickpeas
Vitamin A 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.02mg Chickpeas
Manganese 1.03mg 0mg Chickpeas
Selenium 3.7µg 2.8µg Chickpeas
Vitamin B1 0.116mg 0.055mg Chickpeas
Vitamin B2 0.063mg 0.025mg Chickpeas
Vitamin B3 0.526mg 0.52mg Chickpeas
Vitamin B5 0.286mg 0.071mg Chickpeas
Vitamin B6 0.139mg 0.013mg Chickpeas
Vitamin K 4µg 0.1µg Chickpeas
Folate 172µg 12µg Chickpeas
Choline 42.8mg Chickpeas
Saturated Fat 0.269g 0.033g Porridge
Monounsaturated Fat 0.583g 0.028g Chickpeas
Polyunsaturated fat 1.156g 0.114g Chickpeas
Tryptophan 0.085mg 0.02mg Chickpeas
Threonine 0.329mg 0.045mg Chickpeas
Isoleucine 0.38mg 0.063mg Chickpeas
Leucine 0.631mg 0.11mg Chickpeas
Lysine 0.593mg 0.037mg Chickpeas
Methionine 0.116mg 0.027mg Chickpeas
Phenylalanine 0.475mg 0.078mg Chickpeas
Valine 0.372mg 0.07mg Chickpeas
Histidine 0.244mg 0.033mg Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Chickpeas
4%
Porridge
Minerals Daily Need Coverage Score
57%
Chickpeas
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.77g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.236g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.