Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Oats
  5. Compare
  6. Oats vs. Chickpeas

Oats vs. Chickpeas — In-Depth Nutrition Comparison

Compare

A recap on the differences between oats and chickpeas

  • Oats are higher in manganese, vitamin B1, phosphorus, magnesium, copper, iron, zinc, vitamin B5, and fiber, yet chickpeas are higher in folate.
  • Oats cover your daily manganese needs 169% more than chickpeas.
  • Oats contain 7 times more vitamin B1 than chickpeas. While oats contain 0.763mg of vitamin B1, chickpeas contain only 0.116mg.
  • The glycemic index of chickpeas is lower.

Food varieties used in this article are Oats and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Oats 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 MagnesiumMagnesium +268.8%
Contains more PotassiumPotassium +47.4%
Contains more IronIron +63.3%
Contains more CopperCopper +77.8%
Contains more ZincZinc +159.5%
Contains more PhosphorusPhosphorus +211.3%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +377.3%
~equal in Calcium ~49mg

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.
Oats
Oats
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Contains more Vitamin B1Vitamin B1 +557.8%
Contains more Vitamin B2Vitamin B2 +120.6%
Contains more Vitamin B3Vitamin B3 +82.7%
Contains more Vitamin B5Vitamin B5 +371.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more FolateFolate +207.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Chickpeas DV% diff.
Manganese 4.916mg 1.03mg 169%
Vitamin B1 0.763mg 0.116mg 54%
Phosphorus 523mg 168mg 51%
Magnesium 177mg 48mg 31%
Copper 0.626mg 0.352mg 30%
Folate 56µg 172µg 29%
Iron 4.72mg 2.89mg 23%
Zinc 3.97mg 1.53mg 22%
Vitamin B5 1.349mg 0.286mg 21%
Protein 16.89g 8.86g 16%
Carbs 66.27g 27.42g 13%
Fiber 10.6g 7.6g 12%
Calories 389kcal 164kcal 11%
Polyunsaturated fat 2.535g 1.156g 9%
Choline 42.8mg 8%
Fats 6.9g 2.59g 7%
Selenium 3.7µg 7%
Vitamin B2 0.139mg 0.063mg 6%
Potassium 429mg 291mg 4%
Saturated fat 1.217g 0.269g 4%
Monounsaturated fat 2.178g 0.583g 4%
Vitamin B3 0.961mg 0.526mg 3%
Vitamin K 4µg 3%
Vitamin E 0.35mg 2%
Vitamin B6 0.119mg 0.139mg 2%
Vitamin C 0mg 1.3mg 1%
Calcium 54mg 49mg 1%
Protein per 100 calories 4.3g 5.4g N/A
Calories per 10 g protein 230kcal 185kcal N/A
Weight per 100 calories 26g 61g N/A
Unsaturated / Saturated Fat ratio 3.9 6.5 N/A
Net carbs 55.67g 19.82g N/A
Sugar 4.8g N/A
Sodium 2mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.234mg 0.085mg 0%
Threonine 0.575mg 0.329mg 0%
Isoleucine 0.694mg 0.38mg 0%
Leucine 1.284mg 0.631mg 0%
Lysine 0.701mg 0.593mg 0%
Methionine 0.312mg 0.116mg 0%
Phenylalanine 0.895mg 0.475mg 0%
Valine 0.937mg 0.372mg 0%
Histidine 0.405mg 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 ProteinProtein +90.6%
Contains more FatsFats +166.4%
Contains more CarbsCarbs +141.7%
Contains more OtherOther +87%
Contains more WaterWater +632.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 more Mono. FatMonounsaturated fat +273.6%
Contains more Poly. FatPolyunsaturated fat +119.3%
Contains less Sat. FatSaturated fat -77.9%

People also compare

Oats
Oats vs Wheat
Wheat
Oats
Oats vs Arborio rice
Arborio rice
Oats
Oats vs Glutinous rice
Glutinous rice
Chickpeas
Chickpeas vs Hummus
Hummus
Chickpeas
Chickpeas vs Pea raw
Pea raw
Chickpeas
Chickpeas vs Bean raw
Bean raw

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.