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  6. Porridge vs. Chickpeas

Porridge vs. Chickpeas — In-Depth Nutrition Comparison

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Significant differences between Porridge and Chickpeas

  • Porridge has more Iron, however, Chickpeas is richer in Manganese, Folate, Copper, Fiber, Phosphorus, Zinc, Magnesium, Vitamin B6, and Potassium.
  • Chickpeas covers your daily Manganese needs 45% more than Porridge.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Porridge 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 CalciumCalcium +77.6%
Contains more IronIron +29.4%
Contains less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +860%
Contains more PotassiumPotassium +1718.8%
Contains more CopperCopper +780%
Contains more ZincZinc +1076.9%
Contains more PhosphorusPhosphorus +1020%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +32.1%

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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
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 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B1Vitamin B1 +110.9%
Contains more Vitamin B2Vitamin B2 +152%
Contains more Vitamin B5Vitamin B5 +302.8%
Contains more Vitamin B6Vitamin B6 +969.2%
Contains more Vitamin KVitamin K +3900%
Contains more FolateFolate +1333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.526mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 WaterWater +45.5%
Contains more ProteinProtein +515.3%
Contains more FatsFats +1133.3%
Contains more CarbsCarbs +160.6%
Contains more OtherOther +318.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 less Sat. FatSaturated Fat -87.7%
Contains more Mono. FatMonounsaturated Fat +1982.1%
Contains more Poly. FatPolyunsaturated fat +914%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Chickpeas Opinion
Calories 50kcal 164kcal Chickpeas
Protein 1.44g 8.86g Chickpeas
Fats 0.21g 2.59g Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Net carbs 10.02g 19.82g Chickpeas
Carbs 10.52g 27.42g Chickpeas
Magnesium 5mg 48mg Chickpeas
Calcium 87mg 49mg Porridge
Potassium 16mg 291mg Chickpeas
Iron 3.74mg 2.89mg Porridge
Sugar 0.03g 4.8g Porridge
Fiber 0.5g 7.6g Chickpeas
Copper 0.04mg 0.352mg Chickpeas
Zinc 0.13mg 1.53mg Chickpeas
Phosphorus 15mg 168mg Chickpeas
Sodium 6mg 7mg Porridge
Vitamin A 0IU 27IU Chickpeas
Vitamin A 0µg 1µg Chickpeas
Vitamin E 0.02mg 0.35mg Chickpeas
Manganese 0mg 1.03mg Chickpeas
Selenium 2.8µg 3.7µg Chickpeas
Vitamin B1 0.055mg 0.116mg Chickpeas
Vitamin B2 0.025mg 0.063mg Chickpeas
Vitamin B3 0.52mg 0.526mg Chickpeas
Vitamin B5 0.071mg 0.286mg Chickpeas
Vitamin B6 0.013mg 0.139mg Chickpeas
Vitamin K 0.1µg 4µg Chickpeas
Folate 12µg 172µg Chickpeas
Choline 42.8mg Chickpeas
Saturated Fat 0.033g 0.269g Porridge
Monounsaturated Fat 0.028g 0.583g Chickpeas
Polyunsaturated fat 0.114g 1.156g Chickpeas
Tryptophan 0.02mg 0.085mg Chickpeas
Threonine 0.045mg 0.329mg Chickpeas
Isoleucine 0.063mg 0.38mg Chickpeas
Leucine 0.11mg 0.631mg Chickpeas
Lysine 0.037mg 0.593mg Chickpeas
Methionine 0.027mg 0.116mg Chickpeas
Phenylalanine 0.078mg 0.475mg Chickpeas
Valine 0.07mg 0.372mg Chickpeas
Histidine 0.033mg 0.244mg Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Chickpeas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Porridge
21%
Chickpeas
Minerals Daily Need Coverage Score
21%
Porridge
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.77g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.236g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.