Oat bran vs Chickpeas: Difference, Benefits, More

Although oat bran and chickpeas belong to different food groups, while oat bran belong is a grain, and chickpeas belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares oat bran and chickpeas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how oat bran and chickpeas compare specifically.

Oat bran

Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).

It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.

Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.

It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.

Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.

Chickpeas

Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.

Chickpeas can be enjoyed in a variety of dishes, including hummus, falafel, and curry, and can also be ground into flour and used in baked goods such as bread and cookies.

Chickpea pasta is also available.

In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.

They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.

Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.

Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.

Oat bran vs Chickpeas Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oat bran vs chickpeas.

This comparison will start by comparing the caloric value of oat bran and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oat bran vs Chickpeas Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing oat bran vs chickpeas for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.

However, both oat bran and chickpeas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oat bran vs Chickpeas Protein

Legumes and most legume products, including oat bran and chickpeas, are important sources of plant-based protein.

Chickpeas offer around 16% more protein than oat bran.

Chickpeas have 20.5 grams of protein per 100 grams, while oat bran has 17.3 grams of protein per 100 grams.

Oat bran vs Chickpeas Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oat bran and chickpeas.

The total amount of carbohydrates is around 5% higher in oat bran than in chickpeas. It have 66.2 grams per 100 grams, compared to 63 grams in chickpeas.

There’s less sugar in oat bran than in chickpeas, 87% precisely.

One handful of oat bran (28 grams) contains 0.4 grams of sugar, while the same amount of chickpeas contains 3 grams.

Lastly, let’s take a look at the dietary fiber in oat bran and chickpeas.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, oat bran is a better source of fiber than chickpeas which oat bran offers 3.4 grams per portion.

Oat bran vs Chickpeas Fats

Like most other grains and legumes, with the exception of lupins and peanuts, oat bran and chickpeas are low in fat.

Fats in oat bran and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oat bran and chickpeas:

• Oat bran: 7 grams per 100 grams
• Chickpeas: 6 per 100 grams

Speaking of saturated fats, chickpeas are 54% lower in saturated fats.

Chickpeas and oat bran contain 0.6 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Oat bran vs Chickpeas Vitamins Content

This section will discuss the vitamin content of oat bran and chickpeas.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oat bran has a higher amount of vitamin A, vitamin C, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, chickpeas have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin E.

Oat bran and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oat bran and chickpeas contain side by side, so you can easily compare them.

Oat bran vs Chickpeas Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oat bran and chickpeas comparison focuses on their mineral content.

Oat bran is a better source of copper, fluoride, manganese, potassium, and sodium than chickpeas.

On the other hand, chickpeas are a higher amount of calcium, iron, magnesium, phosphorus, selenium, and zinc.

Check out the table below to learn how oat bran and chickpeas compare when it comes to mineral content.

The Final Word

Oat bran and chickpeas are highly nutritious and a great addition to a plant-based diet.

Both oat bran and chickpeas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.