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.

Porridge

Chickpeas

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.

Porridge

Chickpeas

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

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%
Potassium	16mg	291mg	8%
Choline		42.8mg	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%
Calcium	87mg	49mg	4%
Vitamin B5	0.071mg	0.286mg	4%
Vitamin B2	0.025mg	0.063mg	3%
Vitamin K	0.1µg	4µg	3%
Vitamin E	0.02mg	0.35mg	2%
Selenium	2.8µg	3.7µg	2%
Vitamin C	0mg	1.3mg	1%
Saturated fat	0.033g	0.269g	1%
Monounsaturated fat	0.028g	0.583g	1%
Protein per 100 calories	2.9g	5.4g	N/A
Calories per 10 g protein	347kcal	185kcal	N/A
Weight per 100 calories	200g	61g	N/A
Unsaturated / Saturated Fat ratio	4.3	6.5	N/A
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%