Oatmeal vs. Chickpeas
Nutrition comparison of Oatmeal and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and chickpeas:
- Both chickpeas and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oatmeal has more thiamin and riboflavin, however, chickpea contains more pantothenic acid and folate.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) 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 chickpeas and oatmeal are high in calories. Oatmeal has 124% more calories than chickpea - chickpea has 164 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in carbs and similar to chickpeas for fat. Oatmeal has a macronutrient ratio of 17:69:15 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Chickpeas | |
|---|---|---|
| Protein | 17% | 21% |
| Carbohydrates | 69% | 65% |
| Fat | 15% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and chickpea has 59% less carbohydrates than oatmeal - chickpea has 27.4g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both chickpeas and oatmeal are high in dietary fiber. Oatmeal has 29% more dietary fiber than chickpea - chickpea has 7.6g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Chickpeas and oatmeal contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both chickpeas and oatmeal are high in protein. Oatmeal has 81% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Chickpeas and oatmeal contain similar amounts of saturated fat - chickpea has 0.27g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than oatmeal - chickpea has 1.3mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Chickpeas and oatmeal contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Chickpeas and oatmeal contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Chickpeas and oatmeal contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and riboflavin, however, chickpea contains more pantothenic acid and folate. Both oatmeal and chickpeas contain significant amounts of niacin and Vitamin B6.
| Oatmeal | Chickpeas | |
|---|---|---|
| Thiamin | 0.73 MG | 0.116 MG |
| Riboflavin | 0.14 MG | 0.063 MG |
| Niacin | 0.78 MG | 0.526 MG |
| Pantothenic acid | ~ | 0.286 MG |
| Vitamin B6 | 0.12 MG | 0.139 MG |
| Folate | 32 UG | 172 UG |
Minerals
calcium
Both chickpeas and oatmeal are high in calcium. Chickpea is very similar to chickpea for calcium - chickpea has 49mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both chickpeas and oatmeal are high in iron. Oatmeal has 45% more iron than chickpea - chickpea has 2.9mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both chickpeas and oatmeal are high in potassium. Oatmeal has 20% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and oatmeal has 350mg 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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Both chickpeas and oatmeal are high in calories. Oatmeal has 120% more calories than chickpea - chickpea has 164 calories in 100g and oatmeal has 367 calories.
Does chickpeas or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and chickpea has 60% fewer carbohydrates than oatmeal - chickpea has 27.4g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does chickpeas or oatmeal contain more calcium?
Both chickpeas and oatmeal are high in calcium. Chickpea is very similar to chickpea for calcium - chickpea has 49mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does chickpeas or oatmeal contain more iron?
Both chickpeas and oatmeal are high in iron. Oatmeal has 50% more iron than chickpea - chickpea has 2.9mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does chickpeas or oatmeal contain more potassium?
Both chickpeas and oatmeal are high in potassium. Oatmeal has 20% more potassium than chickpea - chickpea has 291mg of potassium in 100 grams and oatmeal has 350mg of potassium.