Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oatmeal vs. Chickpeas — In-Depth Nutrition Comparison

Compare

Significant differences between oatmeal and chickpeas

  • Oatmeal has more iron, vitamin B3, vitamin B1, vitamin B2, and vitamin B6; however, chickpeas are richer in folate, copper, fiber, manganese, and phosphorus.
  • Oatmeal covers your daily iron needs 38% more than chickpeas.
  • Chickpeas have 6 times less vitamin B3 than oatmeal. Oatmeal has 3.025mg of vitamin B3, while chickpeas have 0.526mg.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of chickpeas is 36.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Oatmeal vs Chickpeas 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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%
Contains more CalciumCalcium +63.3%
Contains more IronIron +106.2%
Contains more SeleniumSelenium +35.1%
Contains more MagnesiumMagnesium +84.6%
Contains more PotassiumPotassium +377%
Contains more CopperCopper +433.3%
Contains more ZincZinc +146.8%
Contains more PhosphorusPhosphorus +118.2%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +84.6%

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin B1Vitamin B1 +124.1%
Contains more Vitamin B2Vitamin B2 +241.3%
Contains more Vitamin B3Vitamin B3 +475.1%
Contains more Vitamin B6Vitamin B6 +108.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +290.9%
Contains more CholineCholine +810.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.286mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Chickpeas DV% diff.
Iron 5.96mg 2.89mg 38%
Folate 44µg 172µg 32%
Copper 0.066mg 0.352mg 32%
Fiber 1.7g 7.6g 24%
Manganese 0.558mg 1.03mg 21%
Vitamin B3 3.025mg 0.526mg 16%
Vitamin A 130µg 1µg 14%
Protein 2.37g 8.86g 13%
Phosphorus 77mg 168mg 13%
Vitamin B1 0.26mg 0.116mg 12%
Vitamin B6 0.29mg 0.139mg 12%
Vitamin B2 0.215mg 0.063mg 12%
Zinc 0.62mg 1.53mg 8%
Choline 4.7mg 42.8mg 7%
Potassium 61mg 291mg 7%
Polyunsaturated fat 0.426g 1.156g 5%
Calories 68kcal 164kcal 5%
Carbs 11.67g 27.42g 5%
Magnesium 26mg 48mg 5%
Starch 10.37g 4%
Vitamin K 0.4µg 4µg 3%
Calcium 80mg 49mg 3%
Sodium 49mg 7mg 2%
Selenium 5µg 3.7µg 2%
Fats 1.36g 2.59g 2%
Vitamin E 0.07mg 0.35mg 2%
Vitamin C 0mg 1.3mg 1%
Vitamin B5 0.317mg 0.286mg 1%
Net carbs 9.97g 19.82g N/A
Sugar 0.46g 4.8g N/A
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.269g 0%
Monounsaturated fat 0.391g 0.583g 0%
Tryptophan 0.04mg 0.085mg 0%
Threonine 0.083mg 0.329mg 0%
Isoleucine 0.105mg 0.38mg 0%
Leucine 0.2mg 0.631mg 0%
Lysine 0.135mg 0.593mg 0%
Methionine 0.04mg 0.116mg 0%
Phenylalanine 0.13mg 0.475mg 0%
Valine 0.151mg 0.372mg 0%
Histidine 0.057mg 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more WaterWater +39.6%
Contains more ProteinProtein +273.8%
Contains more FatsFats +90.4%
Contains more CarbsCarbs +135%
Contains more OtherOther +61.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated fat -16%
Contains more Mono. FatMonounsaturated fat +49.1%
Contains more Poly. FatPolyunsaturated fat +171.4%

People also compare

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.