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Oat vs Chickpea - In-Depth Nutrition Comparison

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The main differences between Oat and Chickpea

  • Oat is richer in Phosphorus, Vitamin B1, Magnesium, and Zinc, yet Chickpea is richer in Manganese, Folate, Vitamin B6, Potassium, Fiber, and Vitamin B2.
  • Daily need coverage for Manganese from Chickpea is 713% higher.
  • Oat contains 2 times more Magnesium than Chickpea. Oat contains 177mg of Magnesium, while Chickpea contains 79mg.

Food types used in this article are Oats and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Oat 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
Oat
5
:
Contains more Magnesium +124.1%
Contains more Phosphorus +107.5%
Contains less Sodium -91.7%
Contains more Zinc +43.8%
Contains more Potassium +67.4%
Equal in Calcium - 57
Equal in Iron - 4.31
Equal in Copper - 0.656
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Magnesium +124.1%
Contains more Phosphorus +107.5%
Contains less Sodium -91.7%
Contains more Zinc +43.8%
Contains more Potassium +67.4%
Equal in Calcium - 57
Equal in Iron - 4.31
Equal in Copper - 0.656

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
Oat
1
:
Contains more Vitamin B1 +60%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +17.7%
Contains more Vitamin B6 +349.6%
Contains more Folate +894.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +60%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +17.7%
Contains more Vitamin B6 +349.6%
Contains more Folate +894.6%

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.
Oat Chickpea
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 Oat Chickpea Opinion
Net carbs 55.67g 50.75g Oat
Protein 16.89g 20.47g Chickpea
Fats 6.9g 6.04g Oat
Carbs 66.27g 62.95g Oat
Calories 389kcal 378kcal Oat
Starch g g
Fructose g g
Sugar g 10.7g Oat
Fiber 10.6g 12.2g Chickpea
Calcium 54mg 57mg Chickpea
Iron 4.72mg 4.31mg Oat
Magnesium 177mg 79mg Oat
Phosphorus 523mg 252mg Oat
Potassium 429mg 718mg Chickpea
Sodium 2mg 24mg Oat
Zinc 3.97mg 2.76mg Oat
Copper 0.626mg 0.656mg Chickpea
Vitamin A 0IU 67IU Chickpea
Vitamin E mg 0.82mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4mg Chickpea
Vitamin B1 0.763mg 0.477mg Oat
Vitamin B2 0.139mg 0.212mg Chickpea
Vitamin B3 0.961mg 1.541mg Chickpea
Vitamin B5 1.349mg 1.588mg Chickpea
Vitamin B6 0.119mg 0.535mg Chickpea
Folate 56µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K µg 9µg Chickpea
Tryptophan 0.234mg 0.2mg Oat
Threonine 0.575mg 0.766mg Chickpea
Isoleucine 0.694mg 0.882mg Chickpea
Leucine 1.284mg 1.465mg Chickpea
Lysine 0.701mg 1.377mg Chickpea
Methionine 0.312mg 0.27mg Oat
Phenylalanine 0.895mg 1.103mg Chickpea
Valine 0.937mg 0.865mg Oat
Histidine 0.405mg 0.566mg Chickpea
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 0.603g Chickpea
Monounsaturated Fat 2.178g 1.377g Oat
Polyunsaturated fat 2.535g 2.731g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33
Oat
74
Chickpea
Mineral Summary Score
112
Oat
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
101%
Oat
123%
Chickpea
Carbohydrates
66%
Oat
63%
Chickpea
Fats
32%
Oat
28%
Chickpea

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 22mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.614g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 23)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.