Oats vs. Chickpeas
Nutrition comparison of Oats and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and chickpeas:
- Both oats and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oat has more thiamin, riboflavin and pantothenic acid, however, chickpea contains more folate.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) 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
Both oats and chickpeas are high in calories. Oat has 137% more calories than chickpea - oat has 389 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, oats is lighter in protein and similar to chickpeas for carbs and fat. Oats has a macronutrient ratio of 17:67:16 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Chickpeas | |
|---|---|---|
| Protein | 17% | 21% |
| Carbohydrates | 67% | 65% |
| Fat | 16% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and chickpea has 59% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both oats and chickpeas are high in dietary fiber. Oat has 39% more dietary fiber than chickpea - oat has 10.6g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Oat has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and chickpeas are high in protein. Oat has 91% more protein than chickpea - oat has 16.9g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Oats and chickpeas contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than oat - chickpea has 1.3mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Chickpeas and oats contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Chickpeas and oats contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Chickpeas and oats contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin and pantothenic acid, however, chickpea contains more folate. Both oats and chickpeas contain significant amounts of niacin and Vitamin B6.
| Oats | Chickpeas | |
|---|---|---|
| Thiamin | 0.763 MG | 0.116 MG |
| Riboflavin | 0.139 MG | 0.063 MG |
| Niacin | 0.961 MG | 0.526 MG |
| Pantothenic acid | 1.349 MG | 0.286 MG |
| Vitamin B6 | 0.119 MG | 0.139 MG |
| Folate | 56 UG | 172 UG |
Minerals
calcium
Both oats and chickpeas are high in calcium. Oat has a little more calcium (10%) than chickpea by weight - oat has 54mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both oats and chickpeas are high in iron. Oat has 63% more iron than chickpea - oat has 4.7mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both oats and chickpeas are high in potassium. Oat has 47% more potassium than chickpea - oat has 429mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Oats | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.043 G |
| Total | 0.111 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than chickpea per 100 grams.
| Oats | Chickpeas | |
|---|---|---|
| linoleic acid | 2.424 G | 1.113 G |
| Total | 2.424 G | 1.113 G |
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.
Oats 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 oats or chickpeas contain more calories in 100 grams?Both oats and chickpeas are high in calories. Oat has 140% more calories than chickpea - oat has 389 calories in 100g and chickpea has 164 calories.
Does oats or chickpeas have more carbohydrates?
By weight, oat is high in carbohydrates and chickpea has 60% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does oats or chickpeas contain more calcium?
Both oats and chickpeas are high in calcium. Oat has a little more calcium ( 10%) than chickpea by weight - oat has 54mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does oats or chickpeas contain more iron?
Both oats and chickpeas are high in iron. Oat has 60% more iron than chickpea - oat has 4.7mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does oats or chickpeas contain more potassium?
Both oats and chickpeas are high in potassium. Oat has 50% more potassium than chickpea - oat has 429mg of potassium in 100 grams and chickpea has 291mg of potassium.