Chickpeas vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between chickpeas and oatmeal

Chickpeas have more folate, copper, fiber, manganese, and phosphorus; however, oatmeal is richer in iron, vitamin B3, vitamin B1, vitamin B2, and vitamin B6.
Oatmeal covers your daily iron needs 38% more than chickpeas.
Oatmeal has 5 times less copper than chickpeas. Chickpeas have 0.352mg of copper, while oatmeal has 0.066mg.
Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of chickpeas is 36.

Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

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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.

Chickpeas

Oatmeal

Contains more MagnesiumMagnesium	+84.6%
Contains more PotassiumPotassium	+377%
Contains more CopperCopper	+433.3%
Contains more ZincZinc	+146.8%
Contains more PhosphorusPhosphorus	+118.2%
Contains less SodiumSodium	-85.7%
Contains more ManganeseManganese	+84.6%

Contains more CalciumCalcium	+63.3%
Contains more IronIron	+106.2%
Contains more SeleniumSelenium	+35.1%

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.

Chickpeas

Oatmeal

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+400%
Contains more Vitamin KVitamin K	+900%
Contains more FolateFolate	+290.9%

Contains more Vitamin AVitamin A	+12900%
Contains more Vitamin B1Vitamin B1	+124.1%
Contains more Vitamin B2Vitamin B2	+241.3%
Contains more Vitamin B3Vitamin B3	+475.1%
Contains more Vitamin B5Vitamin B5	+10.8%
Contains more Vitamin B6Vitamin B6	+108.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.89mg	5.96mg	38%
Copper	0.352mg	0.066mg	32%
Folate	172µg	44µg	32%
Fiber	7.6g	1.7g	24%
Manganese	1.03mg	0.558mg	21%
Vitamin B3	0.526mg	3.025mg	16%
Vitamin A	1µg	130µg	14%
Protein	8.86g	2.37g	13%
Phosphorus	168mg	77mg	13%
Vitamin B1	0.116mg	0.26mg	12%
Vitamin B2	0.063mg	0.215mg	12%
Vitamin B6	0.139mg	0.29mg	12%
Zinc	1.53mg	0.62mg	8%
Potassium	291mg	61mg	7%
Choline	42.8mg	4.7mg	7%
Calories	164kcal	68kcal	5%
Carbs	27.42g	11.67g	5%
Magnesium	48mg	26mg	5%
Polyunsaturated fat	1.156g	0.426g	5%
Starch		10.37g	4%
Calcium	49mg	80mg	3%
Vitamin K	4µg	0.4µg	3%
Fats	2.59g	1.36g	2%
Sodium	7mg	49mg	2%
Vitamin E	0.35mg	0.07mg	2%
Selenium	3.7µg	5µg	2%
Vitamin C	1.3mg	0mg	1%
Vitamin B5	0.286mg	0.317mg	1%
Protein per 100 calories	5.4g	3.5g	N/A
Calories per 10 g protein	185kcal	287kcal	N/A
Weight per 100 calories	61g	147g	N/A
Unsaturated / Saturated Fat ratio	6.5	3.6	N/A
Net carbs	19.82g	9.97g	N/A
Sugar	4.8g	0.46g	N/A
Trans fat	0g	0.003g	N/A
Saturated fat	0.269g	0.226g	0%
Monounsaturated fat	0.583g	0.391g	0%
Tryptophan	0.085mg	0.04mg	0%
Threonine	0.329mg	0.083mg	0%
Isoleucine	0.38mg	0.105mg	0%
Leucine	0.631mg	0.2mg	0%
Lysine	0.593mg	0.135mg	0%
Methionine	0.116mg	0.04mg	0%
Phenylalanine	0.475mg	0.13mg	0%
Valine	0.372mg	0.151mg	0%
Histidine	0.244mg	0.057mg	0%