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  6. Oatmeal vs. Chickpea raw

Oatmeal vs. Chickpea raw — In-Depth Nutrition Comparison

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How are oatmeal and chickpea raw different?

  • Oatmeal is higher in iron; however, chickpea raw is richer in manganese, folate, copper, fiber, vitamin B5, phosphorus, zinc, potassium, and vitamin B6.
  • Daily need coverage for manganese for chickpea raw is 902% higher.
  • Chickpea raw has a lower glycemic index (36) than oatmeal (79).

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 raw 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" 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CalciumCalcium +40.4%
Contains more IronIron +38.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +203.8%
Contains more PotassiumPotassium +1077%
Contains more CopperCopper +893.9%
Contains more ZincZinc +345.2%
Contains more PhosphorusPhosphorus +227.3%
Contains less SodiumSodium -51%
Contains more ManganeseManganese +3718.3%

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 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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin AVitamin A +4233.3%
Contains more Vitamin B3Vitamin B3 +96.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1071.4%
Contains more Vitamin B1Vitamin B1 +83.5%
Contains more Vitamin B5Vitamin B5 +400.9%
Contains more Vitamin B6Vitamin B6 +84.5%
Contains more Vitamin KVitamin K +2150%
Contains more FolateFolate +1165.9%
Contains more CholineCholine +2012.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.212mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Chickpea raw DV% diff.
Manganese 0.558mg 21.306mg 902%
Folate 44µg 557µg 128%
Copper 0.066mg 0.656mg 66%
Fiber 1.7g 12.2g 42%
Protein 2.37g 20.47g 36%
Phosphorus 77mg 252mg 25%
Vitamin B5 0.317mg 1.588mg 25%
Iron 5.96mg 4.31mg 21%
Vitamin B6 0.29mg 0.535mg 19%
Potassium 61mg 718mg 19%
Zinc 0.62mg 2.76mg 19%
Vitamin B1 0.26mg 0.477mg 18%
Choline 4.7mg 99.3mg 17%
Carbs 11.67g 62.95g 17%
Calories 68kcal 378kcal 16%
Polyunsaturated fat 0.426g 2.731g 15%
Vitamin A 130µg 3µg 14%
Magnesium 26mg 79mg 13%
Vitamin B3 3.025mg 1.541mg 9%
Selenium 5µg 0µg 9%
Fats 1.36g 6.04g 7%
Vitamin K 0.4µg 9µg 7%
Vitamin E 0.07mg 0.82mg 5%
Vitamin C 0mg 4mg 4%
Starch 10.37g 4%
Calcium 80mg 57mg 2%
Saturated fat 0.226g 0.603g 2%
Monounsaturated fat 0.391g 1.377g 2%
Sodium 49mg 24mg 1%
Net carbs 9.97g 50.75g N/A
Sugar 0.46g 10.7g N/A
Vitamin B2 0.215mg 0.212mg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.2mg 0%
Threonine 0.083mg 0.766mg 0%
Isoleucine 0.105mg 0.882mg 0%
Leucine 0.2mg 1.465mg 0%
Lysine 0.135mg 1.377mg 0%
Methionine 0.04mg 0.27mg 0%
Phenylalanine 0.13mg 1.103mg 0%
Valine 0.151mg 0.865mg 0%
Histidine 0.057mg 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +994.1%
Contains more ProteinProtein +763.7%
Contains more FatsFats +344.1%
Contains more CarbsCarbs +439.4%
Contains more OtherOther +401.8%

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 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -62.5%
Contains more Mono. FatMonounsaturated fat +252.2%
Contains more Poly. FatPolyunsaturated fat +541.1%

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. Chickpea raw - 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.