Side-by-Side Comparison

Chickpeas (Cooked / Garbanzo) vs Rolled Oats (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Cooked golden chickpeas arranged on a minimalist white plate

legumes

Chickpeas (Cooked / Garbanzo)

164Calories

8.9Protein

7.6Fiber

1.3Vit C

View Details

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-58%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) has fewer calories (energy) (164 kcal vs 389 kcal, 225 kcal less).

Higher Protein

+91%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 16.9 g vs 8.9 g in Chickpeas (Cooked / Garbanzo) (+8.0 g, +91%).

Higher Dietary Fiber

+39%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 7.6 g in Chickpeas (Cooked / Garbanzo) (+3.0 g, +39%).

Higher Vitamin C

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 1.3 mg vs 0 mg in Rolled Oats (Raw) (+1.3 mg).

Comparing per 100 g standard edible portion.

Nutrient

Chickpeas (Cooked / Garbanzo)100 g edible portion

Rolled Oats (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

164 kcal8% DV

Rolled Oats (Raw)

389 kcal19% DV

Rolled Oats (Raw) provides 389 kcal vs 164 kcal in Chickpeas (Cooked / Garbanzo) (+225 kcal, +137%).

ProteinRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

8.9 g18% DV

Rolled Oats (Raw)

16.9 g34% DV

Rolled Oats (Raw) provides 16.9 g vs 8.9 g in Chickpeas (Cooked / Garbanzo) (+8.0 g, +91%).

CarbohydratesRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

27.4 g10% DV

Rolled Oats (Raw)

66.3 g24% DV

Rolled Oats (Raw) provides 66.3 g vs 27.4 g in Chickpeas (Cooked / Garbanzo) (+38.8 g, +142%).

Dietary FiberRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

7.6 g27% DV

Rolled Oats (Raw)

10.6 g38% DV

Rolled Oats (Raw) provides 10.6 g vs 7.6 g in Chickpeas (Cooked / Garbanzo) (+3.0 g, +39%).

Total FatRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

2.6 g3% DV

Rolled Oats (Raw)

6.9 g9% DV

Rolled Oats (Raw) provides 6.9 g vs 2.6 g in Chickpeas (Cooked / Garbanzo) (+4.3 g, +166%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.8 g10% DV

Rolled Oats (Raw)

0.99 g2% DV

Chickpeas (Cooked / Garbanzo) provides 4.8 g vs 0.99 g in Rolled Oats (Raw) (+3.8 g, +385%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.3 mg1% DV

Rolled Oats (Raw)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (1.3 mg vs 0 mg).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.0 µg

Rolled Oats (Raw)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Rolled Oats (Raw)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.35 mg2% DV

Rolled Oats (Raw)

0.42 mg3% DV

Rolled Oats (Raw) provides 0.42 mg vs 0.35 mg in Chickpeas (Cooked / Garbanzo) (+0.07 mg, +20%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.0 µg3% DV

Rolled Oats (Raw)

1.9 µg2% DV

Chickpeas (Cooked / Garbanzo) provides 4.0 µg vs 1.9 µg in Rolled Oats (Raw) (+2.1 µg, +111%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

172 µg43% DV

Rolled Oats (Raw)

56 µg14% DV

Chickpeas (Cooked / Garbanzo) provides 172 µg vs 56 µg in Rolled Oats (Raw) (+116 µg, +207%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.12 mg10% DV

Rolled Oats (Raw)

0.76 mg64% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.12 mg in Chickpeas (Cooked / Garbanzo) (+0.65 mg, +558%).

Riboflavin (Vitamin B2)Rolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.06 mg5% DV

Rolled Oats (Raw)

0.14 mg11% DV

Rolled Oats (Raw) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.06 mg).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.53 mg3% DV

Rolled Oats (Raw)

0.96 mg6% DV

Rolled Oats (Raw) provides 0.96 mg vs 0.53 mg in Chickpeas (Cooked / Garbanzo) (+0.43 mg, +83%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.29 mg6% DV

Rolled Oats (Raw)

1.3 mg27% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.29 mg in Chickpeas (Cooked / Garbanzo) (+1.1 mg, +372%).

Vitamin B6Similar

Chickpeas (Cooked / Garbanzo)

0.14 mg8% DV

Rolled Oats (Raw)

0.12 mg7% DV

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Rolled Oats (Raw)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.0 mg

Rolled Oats (Raw)

2.0 mg

Chickpeas (Cooked / Garbanzo) provides 7.0 mg vs 2.0 mg in Rolled Oats (Raw) (+5.0 mg, +250%).

PotassiumRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

291 mg6% DV

Rolled Oats (Raw)

429 mg9% DV

Rolled Oats (Raw) provides 429 mg vs 291 mg in Chickpeas (Cooked / Garbanzo) (+138 mg, +47%).

CalciumRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

49.0 mg4% DV

Rolled Oats (Raw)

54.0 mg4% DV

Rolled Oats (Raw) provides 54.0 mg vs 49.0 mg in Chickpeas (Cooked / Garbanzo) (+5.0 mg, +10%).

IronRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

2.9 mg16% DV

Rolled Oats (Raw)

4.7 mg26% DV

Rolled Oats (Raw) provides 4.7 mg vs 2.9 mg in Chickpeas (Cooked / Garbanzo) (+1.8 mg, +63%).

MagnesiumRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

48.0 mg11% DV

Rolled Oats (Raw)

177 mg42% DV

Rolled Oats (Raw) provides 177 mg vs 48.0 mg in Chickpeas (Cooked / Garbanzo) (+129 mg, +269%).

PhosphorusRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

168 mg13% DV

Rolled Oats (Raw)

523 mg42% DV

Rolled Oats (Raw) provides 523 mg vs 168 mg in Chickpeas (Cooked / Garbanzo) (+355 mg, +211%).

ZincRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

1.5 mg14% DV

Rolled Oats (Raw)

4.0 mg36% DV

Rolled Oats (Raw) provides 4.0 mg vs 1.5 mg in Chickpeas (Cooked / Garbanzo) (+2.4 mg, +159%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.27 g1% DV

Rolled Oats (Raw)

1.2 g6% DV

Rolled Oats (Raw) provides 1.2 g vs 0.27 g in Chickpeas (Cooked / Garbanzo) (+0.95 g, +352%).

Nutrient

Chickpeas (Cooked / Garbanzo)164 g (1 cup cooked (164 g))

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

269 kcal13% DV

Rolled Oats (Raw)

156 kcal8% DV

Chickpeas (Cooked / Garbanzo) provides 269 kcal vs 156 kcal in Rolled Oats (Raw) (+113 kcal, +73%).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

14.5 g29% DV

Rolled Oats (Raw)

6.8 g14% DV

Chickpeas (Cooked / Garbanzo) provides 14.5 g vs 6.8 g in Rolled Oats (Raw) (+7.8 g, +115%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

45.0 g16% DV

Rolled Oats (Raw)

26.5 g10% DV

Chickpeas (Cooked / Garbanzo) provides 45.0 g vs 26.5 g in Rolled Oats (Raw) (+18.5 g, +70%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

12.5 g45% DV

Rolled Oats (Raw)

4.2 g15% DV

Chickpeas (Cooked / Garbanzo) provides 12.5 g vs 4.2 g in Rolled Oats (Raw) (+8.2 g, +194%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.2 g5% DV

Rolled Oats (Raw)

2.8 g4% DV

Chickpeas (Cooked / Garbanzo) provides 4.2 g vs 2.8 g in Rolled Oats (Raw) (+1.5 g, +54%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.9 g16% DV

Rolled Oats (Raw)

0.40 g1% DV

Chickpeas (Cooked / Garbanzo) provides 7.9 g vs 0.40 g in Rolled Oats (Raw) (+7.5 g, +1888%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.1 mg2% DV

Rolled Oats (Raw)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (2.1 mg vs 0 mg).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.6 µg

Rolled Oats (Raw)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (1.6 µg vs 0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Rolled Oats (Raw)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.57 mg4% DV

Rolled Oats (Raw)

0.17 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.57 mg vs 0.17 mg in Rolled Oats (Raw) (+0.41 mg, +242%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

6.6 µg5% DV

Rolled Oats (Raw)

0.8 µg1% DV

Chickpeas (Cooked / Garbanzo) provides 6.6 µg vs 0.8 µg in Rolled Oats (Raw) (+5.8 µg, +763%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

282 µg71% DV

Rolled Oats (Raw)

22 µg6% DV

Chickpeas (Cooked / Garbanzo) provides 282 µg vs 22 µg in Rolled Oats (Raw) (+260 µg, +1159%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.19 mg16% DV

Rolled Oats (Raw)

0.31 mg25% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.19 mg in Chickpeas (Cooked / Garbanzo) (+0.11 mg, +60%).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.10 mg8% DV

Rolled Oats (Raw)

0.06 mg4% DV

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.86 mg5% DV

Rolled Oats (Raw)

0.38 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 0.86 mg vs 0.38 mg in Rolled Oats (Raw) (+0.48 mg, +124%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.47 mg9% DV

Rolled Oats (Raw)

0.54 mg11% DV

Rolled Oats (Raw) provides 0.54 mg vs 0.47 mg in Chickpeas (Cooked / Garbanzo) (+0.07 mg, +15%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.23 mg13% DV

Rolled Oats (Raw)

0.05 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 0.23 mg vs 0.05 mg in Rolled Oats (Raw) (+0.18 mg, +379%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Rolled Oats (Raw)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

11.5 mg

Rolled Oats (Raw)

0.80 mg

Chickpeas (Cooked / Garbanzo) provides 11.5 mg vs 0.80 mg in Rolled Oats (Raw) (+10.7 mg, +1335%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

477 mg10% DV

Rolled Oats (Raw)

172 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 477 mg vs 172 mg in Rolled Oats (Raw) (+306 mg, +178%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

80.4 mg6% DV

Rolled Oats (Raw)

21.6 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 80.4 mg vs 21.6 mg in Rolled Oats (Raw) (+58.8 mg, +272%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.7 mg26% DV

Rolled Oats (Raw)

1.9 mg10% DV

Chickpeas (Cooked / Garbanzo) provides 4.7 mg vs 1.9 mg in Rolled Oats (Raw) (+2.9 mg, +151%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

78.7 mg19% DV

Rolled Oats (Raw)

70.8 mg17% DV

Chickpeas (Cooked / Garbanzo) provides 78.7 mg vs 70.8 mg in Rolled Oats (Raw) (+7.9 mg, +11%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

276 mg22% DV

Rolled Oats (Raw)

209 mg17% DV

Chickpeas (Cooked / Garbanzo) provides 276 mg vs 209 mg in Rolled Oats (Raw) (+66.3 mg, +32%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.5 mg23% DV

Rolled Oats (Raw)

1.6 mg14% DV

Chickpeas (Cooked / Garbanzo) provides 2.5 mg vs 1.6 mg in Rolled Oats (Raw) (+0.92 mg, +58%).

Lipids1 nutrients

Saturated FatSimilar

Chickpeas (Cooked / Garbanzo)

0.44 g2% DV

Rolled Oats (Raw)

0.49 g2% DV

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of saturated fat (0.44 g).

Nutrient

Chickpeas (Cooked / Garbanzo)Amount per 100 kcal (61 g)

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

100 kcal5% DV

Rolled Oats (Raw)

101 kcal5% DV

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

5.4 g11% DV

Rolled Oats (Raw)

4.4 g9% DV

Chickpeas (Cooked / Garbanzo) provides 5.4 g vs 4.4 g in Rolled Oats (Raw) (+1.0 g, +23%).

CarbohydratesSimilar

Chickpeas (Cooked / Garbanzo)

16.7 g6% DV

Rolled Oats (Raw)

17.2 g6% DV

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of carbohydrates (16.7 g).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.6 g17% DV

Rolled Oats (Raw)

2.8 g10% DV

Chickpeas (Cooked / Garbanzo) provides 4.6 g vs 2.8 g in Rolled Oats (Raw) (+1.9 g, +68%).

Total FatRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

1.6 g2% DV

Rolled Oats (Raw)

1.8 g2% DV

Rolled Oats (Raw) provides 1.8 g vs 1.6 g in Chickpeas (Cooked / Garbanzo) (+0.21 g, +14%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 g6% DV

Rolled Oats (Raw)

0.26 g1% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 g vs 0.26 g in Rolled Oats (Raw) (+2.7 g, +1038%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.79 mg1% DV

Rolled Oats (Raw)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (0.79 mg vs 0 mg).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.6 µg

Rolled Oats (Raw)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (0.6 µg vs 0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Rolled Oats (Raw)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg1% DV

Rolled Oats (Raw)

0.11 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.21 mg vs 0.11 mg in Rolled Oats (Raw) (+0.10 mg, +96%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 µg2% DV

Rolled Oats (Raw)

0.5 µg

Chickpeas (Cooked / Garbanzo) provides 2.4 µg vs 0.5 µg in Rolled Oats (Raw) (+1.9 µg, +394%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

105 µg26% DV

Rolled Oats (Raw)

15 µg4% DV

Chickpeas (Cooked / Garbanzo) provides 105 µg vs 15 µg in Rolled Oats (Raw) (+90 µg, +621%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.07 mg6% DV

Rolled Oats (Raw)

0.20 mg17% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.07 mg).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.04 mg3% DV

Rolled Oats (Raw)

0.04 mg3% DV

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.32 mg2% DV

Rolled Oats (Raw)

0.25 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 0.32 mg vs 0.25 mg in Rolled Oats (Raw) (+0.07 mg, +28%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.17 mg3% DV

Rolled Oats (Raw)

0.35 mg7% DV

Rolled Oats (Raw) provides 0.35 mg vs 0.17 mg in Chickpeas (Cooked / Garbanzo) (+0.18 mg, +101%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.08 mg5% DV

Rolled Oats (Raw)

0.03 mg2% DV

Chickpeas (Cooked / Garbanzo) provides slightly more vitamin b6 (0.08 mg vs 0.03 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Rolled Oats (Raw)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.3 mg

Rolled Oats (Raw)

0.52 mg

Chickpeas (Cooked / Garbanzo) provides 4.3 mg vs 0.52 mg in Rolled Oats (Raw) (+3.7 mg, +721%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

178 mg4% DV

Rolled Oats (Raw)

112 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 178 mg vs 112 mg in Rolled Oats (Raw) (+66.0 mg, +59%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

29.9 mg2% DV

Rolled Oats (Raw)

14.0 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 29.9 mg vs 14.0 mg in Rolled Oats (Raw) (+15.9 mg, +113%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.8 mg10% DV

Rolled Oats (Raw)

1.2 mg7% DV

Chickpeas (Cooked / Garbanzo) provides 1.8 mg vs 1.2 mg in Rolled Oats (Raw) (+0.54 mg, +44%).

MagnesiumRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

29.3 mg7% DV

Rolled Oats (Raw)

46.0 mg11% DV

Rolled Oats (Raw) provides 46.0 mg vs 29.3 mg in Chickpeas (Cooked / Garbanzo) (+16.7 mg, +57%).

PhosphorusRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

102 mg8% DV

Rolled Oats (Raw)

136 mg11% DV

Rolled Oats (Raw) provides 136 mg vs 102 mg in Chickpeas (Cooked / Garbanzo) (+33.5 mg, +33%).

ZincRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.93 mg8% DV

Rolled Oats (Raw)

1.0 mg9% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.93 mg in Chickpeas (Cooked / Garbanzo) (+0.10 mg, +11%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.16 g1% DV

Rolled Oats (Raw)

0.32 g2% DV

Rolled Oats (Raw) provides 0.32 g vs 0.16 g in Chickpeas (Cooked / Garbanzo) (+0.15 g, +93%).

Nutrient

Chickpeas (Cooked / Garbanzo)Normalized to 300 kcal (183 g)

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

300 kcal15% DV

Rolled Oats (Raw)

300 kcal15% DV

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

16.2 g32% DV

Rolled Oats (Raw)

13.0 g26% DV

Chickpeas (Cooked / Garbanzo) provides 16.2 g vs 13.0 g in Rolled Oats (Raw) (+3.2 g, +25%).

CarbohydratesSimilar

Chickpeas (Cooked / Garbanzo)

50.2 g18% DV

Rolled Oats (Raw)

51.0 g19% DV

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of carbohydrates (50.2 g).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

13.9 g50% DV

Rolled Oats (Raw)

8.2 g29% DV

Chickpeas (Cooked / Garbanzo) provides 13.9 g vs 8.2 g in Rolled Oats (Raw) (+5.7 g, +70%).

Total FatRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

4.7 g6% DV

Rolled Oats (Raw)

5.3 g7% DV

Rolled Oats (Raw) provides 5.3 g vs 4.7 g in Chickpeas (Cooked / Garbanzo) (+0.57 g, +12%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

8.8 g18% DV

Rolled Oats (Raw)

0.76 g2% DV

Chickpeas (Cooked / Garbanzo) provides 8.8 g vs 0.76 g in Rolled Oats (Raw) (+8.0 g, +1052%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 mg3% DV

Rolled Oats (Raw)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (2.4 mg vs 0 mg).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.8 µg

Rolled Oats (Raw)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (1.8 µg vs 0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Rolled Oats (Raw)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.64 mg4% DV

Rolled Oats (Raw)

0.32 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 0.64 mg vs 0.32 mg in Rolled Oats (Raw) (+0.32 mg, +98%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.3 µg6% DV

Rolled Oats (Raw)

1.5 µg1% DV

Chickpeas (Cooked / Garbanzo) provides 7.3 µg vs 1.5 µg in Rolled Oats (Raw) (+5.9 µg, +400%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

315 µg79% DV

Rolled Oats (Raw)

43 µg11% DV

Chickpeas (Cooked / Garbanzo) provides 315 µg vs 43 µg in Rolled Oats (Raw) (+272 µg, +630%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg18% DV

Rolled Oats (Raw)

0.59 mg49% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.21 mg in Chickpeas (Cooked / Garbanzo) (+0.38 mg, +177%).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.12 mg9% DV

Rolled Oats (Raw)

0.11 mg8% DV

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.12 mg).

Niacin (Vitamin B3)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.96 mg6% DV

Rolled Oats (Raw)

0.74 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 0.96 mg vs 0.74 mg in Rolled Oats (Raw) (+0.22 mg, +30%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.52 mg10% DV

Rolled Oats (Raw)

1.0 mg21% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.52 mg in Chickpeas (Cooked / Garbanzo) (+0.52 mg, +98%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.25 mg15% DV

Rolled Oats (Raw)

0.09 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 0.25 mg vs 0.09 mg in Rolled Oats (Raw) (+0.16 mg, +178%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Rolled Oats (Raw)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

12.8 mg1% DV

Rolled Oats (Raw)

1.5 mg

Chickpeas (Cooked / Garbanzo) provides 12.8 mg vs 1.5 mg in Rolled Oats (Raw) (+11.3 mg, +732%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

533 mg11% DV

Rolled Oats (Raw)

330 mg7% DV

Chickpeas (Cooked / Garbanzo) provides 533 mg vs 330 mg in Rolled Oats (Raw) (+202 mg, +61%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

89.7 mg7% DV

Rolled Oats (Raw)

41.6 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 89.7 mg vs 41.6 mg in Rolled Oats (Raw) (+48.1 mg, +116%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

5.3 mg29% DV

Rolled Oats (Raw)

3.6 mg20% DV

Chickpeas (Cooked / Garbanzo) provides 5.3 mg vs 3.6 mg in Rolled Oats (Raw) (+1.7 mg, +46%).

MagnesiumRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

87.8 mg21% DV

Rolled Oats (Raw)

136 mg32% DV

Rolled Oats (Raw) provides 136 mg vs 87.8 mg in Chickpeas (Cooked / Garbanzo) (+48.4 mg, +55%).

PhosphorusRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

307 mg25% DV

Rolled Oats (Raw)

403 mg32% DV

Rolled Oats (Raw) provides 403 mg vs 307 mg in Chickpeas (Cooked / Garbanzo) (+95.3 mg, +31%).

ZincRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

2.8 mg25% DV

Rolled Oats (Raw)

3.1 mg28% DV

Rolled Oats (Raw) provides 3.1 mg vs 2.8 mg in Chickpeas (Cooked / Garbanzo) (+0.26 mg, +9%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.49 g2% DV

Rolled Oats (Raw)

0.94 g5% DV

Rolled Oats (Raw) provides 0.94 g vs 0.49 g in Chickpeas (Cooked / Garbanzo) (+0.45 g, +90%).

Chickpeas (Cooked / Garbanzo) vs Rolled Oats (Raw)

Chickpeas (Cooked / Garbanzo)

Rolled Oats (Raw)

Nutritional Takeaways

Comparison Summary