Porridge vs. Chickpeas — In-Depth Nutrition Comparison
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Significant differences between porridge and chickpeas
- Porridge has more iron; however, chickpeas are richer in manganese, folate, copper, fiber, phosphorus, zinc, magnesium, vitamin B6, and potassium.
- Chickpeas cover your daily manganese needs 45% more than porridge.
- Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of chickpeas is 36.
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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0mg | 1.03mg | 45% |
| Folate | 12µg | 172µg | 40% |
| Copper | 0.04mg | 0.352mg | 35% |
| Fiber | 0.5g | 7.6g | 28% |
| Phosphorus | 15mg | 168mg | 22% |
| Protein | 1.44g | 8.86g | 15% |
| Zinc | 0.13mg | 1.53mg | 13% |
| Iron | 3.74mg | 2.89mg | 11% |
| Magnesium | 5mg | 48mg | 10% |
| Vitamin B6 | 0.013mg | 0.139mg | 10% |
| Choline | 42.8mg | 8% | |
| Potassium | 16mg | 291mg | 8% |
| Polyunsaturated fat | 0.114g | 1.156g | 7% |
| Calories | 50kcal | 164kcal | 6% |
| Carbs | 10.52g | 27.42g | 6% |
| Vitamin B1 | 0.055mg | 0.116mg | 5% |
| Fats | 0.21g | 2.59g | 4% |
| Vitamin B5 | 0.071mg | 0.286mg | 4% |
| Calcium | 87mg | 49mg | 4% |
| Vitamin B2 | 0.025mg | 0.063mg | 3% |
| Vitamin K | 0.1µg | 4µg | 3% |
| Selenium | 2.8µg | 3.7µg | 2% |
| Vitamin E | 0.02mg | 0.35mg | 2% |
| Saturated fat | 0.033g | 0.269g | 1% |
| Monounsaturated fat | 0.028g | 0.583g | 1% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 10.02g | 19.82g | N/A |
| Sugar | 0.03g | 4.8g | N/A |
| Sodium | 6mg | 7mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B3 | 0.52mg | 0.526mg | 0% |
| Tryptophan | 0.02mg | 0.085mg | 0% |
| Threonine | 0.045mg | 0.329mg | 0% |
| Isoleucine | 0.063mg | 0.38mg | 0% |
| Leucine | 0.11mg | 0.631mg | 0% |
| Lysine | 0.037mg | 0.593mg | 0% |
| Methionine | 0.027mg | 0.116mg | 0% |
| Phenylalanine | 0.078mg | 0.475mg | 0% |
| Valine | 0.07mg | 0.372mg | 0% |
| Histidine | 0.033mg | 0.244mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -87.7% |
| Contains more Mono. FatMonounsaturated fat | +1982.1% |
| Contains more Poly. FatPolyunsaturated fat | +914% |
