Chickpeas vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between chickpeas and porridge

Chickpeas have more manganese, folate, copper, fiber, phosphorus, zinc, magnesium, vitamin B6, and potassium; however, porridge is richer in iron.
Chickpeas cover your daily manganese needs 45% more than porridge.
Porridge has 18 times less potassium than chickpeas. Chickpeas have 291mg of potassium, while porridge has 16mg.
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 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, 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.

Chickpeas

Porridge

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%

Contains more CalciumCalcium	+77.6%
Contains more IronIron	+29.4%
Contains less SodiumSodium	-14.3%

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

Porridge

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 ~0.52mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.03mg	0mg	45%
Folate	172µg	12µg	40%
Copper	0.352mg	0.04mg	35%
Fiber	7.6g	0.5g	28%
Phosphorus	168mg	15mg	22%
Protein	8.86g	1.44g	15%
Zinc	1.53mg	0.13mg	13%
Iron	2.89mg	3.74mg	11%
Magnesium	48mg	5mg	10%
Vitamin B6	0.139mg	0.013mg	10%
Potassium	291mg	16mg	8%
Choline	42.8mg		8%
Polyunsaturated fat	1.156g	0.114g	7%
Calories	164kcal	50kcal	6%
Carbs	27.42g	10.52g	6%
Vitamin B1	0.116mg	0.055mg	5%
Fats	2.59g	0.21g	4%
Calcium	49mg	87mg	4%
Vitamin B5	0.286mg	0.071mg	4%
Vitamin B2	0.063mg	0.025mg	3%
Vitamin K	4µg	0.1µg	3%
Vitamin E	0.35mg	0.02mg	2%
Selenium	3.7µg	2.8µg	2%
Vitamin C	1.3mg	0mg	1%
Saturated fat	0.269g	0.033g	1%
Monounsaturated fat	0.583g	0.028g	1%
Protein per 100 calories	5.4g	2.9g	N/A
Calories per 10 g protein	185kcal	347kcal	N/A
Weight per 100 calories	61g	200g	N/A
Unsaturated / Saturated Fat ratio	6.5	4.3	N/A
Net carbs	19.82g	10.02g	N/A
Sugar	4.8g	0.03g	N/A
Sodium	7mg	6mg	0%
Vitamin A	1µg	0µg	0%
Vitamin B3	0.526mg	0.52mg	0%
Tryptophan	0.085mg	0.02mg	0%
Threonine	0.329mg	0.045mg	0%
Isoleucine	0.38mg	0.063mg	0%
Leucine	0.631mg	0.11mg	0%
Lysine	0.593mg	0.037mg	0%
Methionine	0.116mg	0.027mg	0%
Phenylalanine	0.475mg	0.078mg	0%
Valine	0.372mg	0.07mg	0%
Histidine	0.244mg	0.033mg	0%