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  6. Oatmeal vs. Chickpeas

Oatmeal vs. Chickpeas — In-Depth Nutrition Comparison

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Significant differences between Oatmeal and Chickpeas

  • Oatmeal has more Iron, Vitamin B3, Vitamin A RAE, Vitamin B1, and Vitamin B2, however, Chickpeas is richer in Folate, Copper, Fiber, Manganese, and Phosphorus.
  • Oatmeal covers your daily Iron needs 38% more than Chickpeas.
  • Chickpeas has 130 times less Vitamin A RAE than Oatmeal. Oatmeal has 130µg of Vitamin A RAE, while Chickpeas has 1µg.

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.
Oatmeal
Oatmeal
3
:
7
Chickpeas
Chickpeas
Contains more Calcium +63.3%
Contains more Iron +106.2%
Contains more Selenium +35.1%
Contains more Magnesium +84.6%
Contains more Phosphorus +118.2%
Contains more Potassium +377%
Contains less Sodium -85.7%
Contains more Zinc +146.8%
Contains more Copper +433.3%
Contains more Manganese +84.6%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +63.3%
Contains more Iron +106.2%
Contains more Selenium +35.1%
Contains more Magnesium +84.6%
Contains more Phosphorus +118.2%
Contains more Potassium +377%
Contains less Sodium -85.7%
Contains more Zinc +146.8%
Contains more Copper +433.3%
Contains more Manganese +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.
Oatmeal
Oatmeal
6
:
4
Chickpeas
Chickpeas
Contains more Vitamin A +1503.7%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +241.3%
Contains more Vitamin B3 +475.1%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B6 +108.6%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Folate +290.9%
Contains more Vitamin K +900%
Equal in Vitamin B5 - 0.286
Oatmeal
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%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin A +1503.7%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +241.3%
Contains more Vitamin B3 +475.1%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B6 +108.6%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Folate +290.9%
Contains more Vitamin K +900%
Equal in Vitamin B5 - 0.286

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
4
Chickpeas
Chickpeas
Contains more Water +39.6%
Contains more Protein +273.8%
Contains more Fats +90.4%
Contains more Carbs +135%
Contains more Other +61.4%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Chickpeas
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 Water +39.6%
Contains more Protein +273.8%
Contains more Fats +90.4%
Contains more Carbs +135%
Contains more Other +61.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Chickpeas
Chickpeas
Contains less Saturated Fat -16%
Contains more Monounsaturated Fat +49.1%
Contains more Polyunsaturated fat +171.4%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -16%
Contains more Monounsaturated Fat +49.1%
Contains more Polyunsaturated fat +171.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Chickpeas
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Chickpeas Opinion
Net carbs 9.97g 19.82g Chickpeas
Protein 2.37g 8.86g Chickpeas
Fats 1.36g 2.59g Chickpeas
Carbs 11.67g 27.42g Chickpeas
Calories 68kcal 164kcal Chickpeas
Starch 10.37g Oatmeal
Sugar 0.46g 4.8g Oatmeal
Fiber 1.7g 7.6g Chickpeas
Calcium 80mg 49mg Oatmeal
Iron 5.96mg 2.89mg Oatmeal
Magnesium 26mg 48mg Chickpeas
Phosphorus 77mg 168mg Chickpeas
Potassium 61mg 291mg Chickpeas
Sodium 49mg 7mg Chickpeas
Zinc 0.62mg 1.53mg Chickpeas
Copper 0.066mg 0.352mg Chickpeas
Manganese 0.558mg 1.03mg Chickpeas
Selenium 5µg 3.7µg Oatmeal
Vitamin A 433IU 27IU Oatmeal
Vitamin A RAE 130µg 1µg Oatmeal
Vitamin E 0.07mg 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.26mg 0.116mg Oatmeal
Vitamin B2 0.215mg 0.063mg Oatmeal
Vitamin B3 3.025mg 0.526mg Oatmeal
Vitamin B5 0.317mg 0.286mg Oatmeal
Vitamin B6 0.29mg 0.139mg Oatmeal
Folate 44µg 172µg Chickpeas
Vitamin K 0.4µg 4µg Chickpeas
Tryptophan 0.04mg 0.085mg Chickpeas
Threonine 0.083mg 0.329mg Chickpeas
Isoleucine 0.105mg 0.38mg Chickpeas
Leucine 0.2mg 0.631mg Chickpeas
Lysine 0.135mg 0.593mg Chickpeas
Methionine 0.04mg 0.116mg Chickpeas
Phenylalanine 0.13mg 0.475mg Chickpeas
Valine 0.151mg 0.372mg Chickpeas
Histidine 0.057mg 0.244mg Chickpeas
Trans Fat 0.003g 0g Chickpeas
Saturated Fat 0.226g 0.269g Oatmeal
Monounsaturated Fat 0.391g 0.583g Chickpeas
Polyunsaturated fat 0.426g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
Oatmeal
21%
Chickpeas
Minerals Daily Need Coverage Score
45%
Oatmeal
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.043g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 43)
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.
Which food is richer in vitamins?
?
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

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.