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Oatmeal vs Chickpea - In-Depth Nutrition Comparison

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How are Oatmeal and Chickpea different?

  • Oatmeal is higher in Iron, however Chickpea is richer in Manganese, Folate, Copper, Fiber, Vitamin B5, Phosphorus, Zinc, Potassium, and Vitamin B6.
  • Daily need coverage for Manganese from Chickpea is 902% higher.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw are the varieties used in this article.

Infographic

Oatmeal vs Chickpea 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 Calcium +40.4%
Contains more Iron +38.3%
Contains more Magnesium +203.8%
Contains more Phosphorus +227.3%
Contains more Potassium +1077%
Contains less Sodium -51%
Contains more Zinc +345.2%
Contains more Copper +893.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Calcium +40.4%
Contains more Iron +38.3%
Contains more Magnesium +203.8%
Contains more Phosphorus +227.3%
Contains more Potassium +1077%
Contains less Sodium -51%
Contains more Zinc +345.2%
Contains more Copper +893.9%

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 +546.3%
Contains more Vitamin B3 +96.3%
Contains more Vitamin E +1071.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +83.5%
Contains more Vitamin B5 +400.9%
Contains more Vitamin B6 +84.5%
Contains more Folate +1165.9%
Contains more Vitamin K +2150%
Equal in Vitamin B2 - 0.212
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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%
Contains more Vitamin A +546.3%
Contains more Vitamin B3 +96.3%
Contains more Vitamin E +1071.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +83.5%
Contains more Vitamin B5 +400.9%
Contains more Vitamin B6 +84.5%
Contains more Folate +1165.9%
Contains more Vitamin K +2150%
Equal in Vitamin B2 - 0.212

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.
Oatmeal Chickpea
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Chickpea Opinion
Net carbs 9.97g 50.75g Chickpea
Protein 2.37g 20.47g Chickpea
Fats 1.36g 6.04g Chickpea
Carbs 11.67g 62.95g Chickpea
Calories 68kcal 378kcal Chickpea
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g 10.7g Oatmeal
Fiber 1.7g 12.2g Chickpea
Calcium 80mg 57mg Oatmeal
Iron 5.96mg 4.31mg Oatmeal
Magnesium 26mg 79mg Chickpea
Phosphorus 77mg 252mg Chickpea
Potassium 61mg 718mg Chickpea
Sodium 49mg 24mg Chickpea
Zinc 0.62mg 2.76mg Chickpea
Copper 0.066mg 0.656mg Chickpea
Vitamin A 433IU 67IU Oatmeal
Vitamin E 0.07mg 0.82mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4mg Chickpea
Vitamin B1 0.26mg 0.477mg Chickpea
Vitamin B2 0.215mg 0.212mg Oatmeal
Vitamin B3 3.025mg 1.541mg Oatmeal
Vitamin B5 0.317mg 1.588mg Chickpea
Vitamin B6 0.29mg 0.535mg Chickpea
Folate 44µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 9µg Chickpea
Tryptophan 0.04mg 0.2mg Chickpea
Threonine 0.083mg 0.766mg Chickpea
Isoleucine 0.105mg 0.882mg Chickpea
Leucine 0.2mg 1.465mg Chickpea
Lysine 0.135mg 1.377mg Chickpea
Methionine 0.04mg 0.27mg Chickpea
Phenylalanine 0.13mg 1.103mg Chickpea
Valine 0.151mg 0.865mg Chickpea
Histidine 0.057mg 0.566mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0.003g 0g Chickpea
Saturated Fat 0.226g 0.603g Oatmeal
Monounsaturated Fat 0.391g 1.377g Chickpea
Polyunsaturated fat 0.426g 2.731g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Chickpea
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
27
Oatmeal
74
Chickpea
Mineral Summary Score
44
Oatmeal
88
Chickpea

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
14%
Oatmeal
123%
Chickpea
Carbohydrates
12%
Oatmeal
63%
Chickpea
Fats
6%
Oatmeal
28%
Chickpea

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 10.24g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.377g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea
Chickpea contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 43)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.