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.
Detailed nutritional comparison of oats and chickpeas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oats src
Image of Chickpeas src

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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

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