Oat Milk vs. Chickpeas
Nutrition comparison of Oat Milk and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and chickpeas:
- Both chickpeas and oat milk are high in calcium.
- Chickpea has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more riboflavin and Vitamin B12.
- Chickpea is a great source of iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Oat milk has 74% less carbohydrates than chickpea.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and oat milk has 77% less calories than chickpea - chickpea has 164 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is lighter in protein, heavier in carbs and similar to chickpeas for fat. Oat milk has a macronutrient ratio of 13:73:14 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Chickpeas | |
|---|---|---|
| Protein | 13% | 21% |
| Carbohydrates | 73% | 65% |
| Fat | 14% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Oat milk has 74% less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 850% more dietary fiber than oat milk - chickpea has 7.6g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Chickpeas and oat milk contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 609% more protein than oat milk - chickpea has 8.9g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Both chickpeas and oat milk are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than oat milk - chickpea has 1.3mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Vitamin A
Chickpeas and oat milk contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than chickpea - oat milk has 33iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Chickpeas and oat milk contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Chickpeas and oat milk contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Chickpea has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more riboflavin and Vitamin B12.
| Oat Milk | Chickpeas | |
|---|---|---|
| Thiamin | ~ | 0.116 MG |
| Riboflavin | 0.142 MG | 0.063 MG |
| Niacin | ~ | 0.526 MG |
| Pantothenic acid | ~ | 0.286 MG |
| Vitamin B6 | ~ | 0.139 MG |
| Folate | ~ | 172 UG |
| Vitamin B12 | 0.38 UG | ~ |
Minerals
calcium
Both chickpeas and oat milk are high in calcium. Oat milk has 155% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Chickpea is a great source of iron and it has 863% more iron than oat milk - chickpea has 2.9mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Chickpea is a great source of potassium and it has 731% more potassium than oat milk - chickpea has 291mg of potassium per 100 grams and oat milk has 35mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oat Milk g
()
|
Daily Values (%) |
Cooked Chickpeas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chickpeas or oat milk contain more calories in 100 grams?Chickpea is high in calories and oat milk has 80% less calories than chickpea - chickpea has 164 calories in 100g and oat milk has 38 calories.
Does chickpeas or oat milk have more carbohydrates?
By weight, oat milk has 70% fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does chickpeas or oat milk contain more calcium?
Both chickpeas and oat milk are high in calcium. Oat milk has 160% more calcium than chickpea - chickpea has 49mg of calcium in 100 grams and oat milk has 125mg of calcium.