Oats vs. Chickpea raw — In-Depth Nutrition Comparison
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The main differences between oats and chickpea raw
- Oats are richer in phosphorus, vitamin B1, magnesium, and zinc, yet chickpea raw is richer in manganese, folate, vitamin B6, potassium, fiber, and vitamin B2.
- Daily need coverage for manganese for chickpea raw is 713% higher.
- Oats contain 2 times more magnesium than chickpea raw. Oats contain 177mg of magnesium, while chickpea raw contains 79mg.
- Chickpea raw has a lower glycemic index than oats.
Food types used in this article are Oats and Chickpeas (garbanzo beans, bengal gram), mature seeds, 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.
| Contains more MagnesiumMagnesium | +124.1% |
| Contains more ZincZinc | +43.8% |
| Contains more PhosphorusPhosphorus | +107.5% |
| Contains less SodiumSodium | -91.7% |
| Contains more PotassiumPotassium | +67.4% |
| Contains more ManganeseManganese | +333.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +52.5% |
| Contains more Vitamin B3Vitamin B3 | +60.4% |
| Contains more Vitamin B5Vitamin B5 | +17.7% |
| Contains more Vitamin B6Vitamin B6 | +349.6% |
| Contains more FolateFolate | +894.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 21.306mg | 713% |
| Folate | 56µg | 557µg | 125% |
| Phosphorus | 523mg | 252mg | 39% |
| Vitamin B6 | 0.119mg | 0.535mg | 32% |
| Vitamin B1 | 0.763mg | 0.477mg | 24% |
| Magnesium | 177mg | 79mg | 23% |
| Choline | 99.3mg | 18% | |
| Zinc | 3.97mg | 2.76mg | 11% |
| Potassium | 429mg | 718mg | 9% |
| Vitamin K | 9µg | 8% | |
| Protein | 16.89g | 20.47g | 7% |
| Vitamin B2 | 0.139mg | 0.212mg | 6% |
| Fiber | 10.6g | 12.2g | 6% |
| Vitamin B5 | 1.349mg | 1.588mg | 5% |
| Iron | 4.72mg | 4.31mg | 5% |
| Vitamin E | 0.82mg | 5% | |
| Vitamin C | 0mg | 4mg | 4% |
| Vitamin B3 | 0.961mg | 1.541mg | 4% |
| Copper | 0.626mg | 0.656mg | 3% |
| Saturated fat | 1.217g | 0.603g | 3% |
| Monounsaturated fat | 2.178g | 1.377g | 2% |
| Polyunsaturated fat | 2.535g | 2.731g | 1% |
| Calories | 389kcal | 378kcal | 1% |
| Sodium | 2mg | 24mg | 1% |
| Carbs | 66.27g | 62.95g | 1% |
| Fats | 6.9g | 6.04g | 1% |
| Net carbs | 55.67g | 50.75g | N/A |
| Calcium | 54mg | 57mg | 0% |
| Sugar | 10.7g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.234mg | 0.2mg | 0% |
| Threonine | 0.575mg | 0.766mg | 0% |
| Isoleucine | 0.694mg | 0.882mg | 0% |
| Leucine | 1.284mg | 1.465mg | 0% |
| Lysine | 0.701mg | 1.377mg | 0% |
| Methionine | 0.312mg | 0.27mg | 0% |
| Phenylalanine | 0.895mg | 1.103mg | 0% |
| Valine | 0.937mg | 0.865mg | 0% |
| Histidine | 0.405mg | 0.566mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
| Contains more FatsFats | +14.2% |
| Contains more ProteinProtein | +21.2% |
| Contains more OtherOther | +66.3% |
~equal in
Carbs
~62.95g
~equal in
Water
~7.68g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
| Contains more Mono. FatMonounsaturated fat | +58.2% |
| Contains less Sat. FatSaturated fat | -50.5% |
~equal in
Polyunsaturated fat
~2.731g