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Chickpea vs Porridge - In-Depth Nutrition Comparison

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How are Chickpea and Porridge different?

  • Chickpea is higher in Folate, Copper, Fiber, Vitamin B6, Vitamin B1, Phosphorus, Vitamin B5, Zinc, and Potassium, however Porridge is richer in Manganese.
  • 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 Potassium +4387.5%
Contains more Magnesium +1480%
Contains more Copper +1540%
Contains more Zinc +2023.1%
Contains more Phosphorus +1580%
Contains more Calcium +52.6%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Iron +15.2%
Contains more Potassium +4387.5%
Contains more Magnesium +1480%
Contains more Copper +1540%
Contains more Zinc +2023.1%
Contains more Phosphorus +1580%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +4000%
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 Vitamin K +8900%
Contains more Folate +4541.7%
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% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +4000%
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 Vitamin K +8900%
Contains more Folate +4541.7%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.