Oats vs Chickpeas: How Do They Compare?

Although oats and chickpeas belong to different food groups, while oats 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 oats 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 oats and chickpeas compare specifically.

Oats

Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.

They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.

Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.

Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.

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

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

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.

Oats 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 oats vs chickpeas.

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

Oats 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 chickpeas vs oats for weight loss, chickpeas are slightly lower in calories, with 378 calories per 100 grams, compared to 389 calories per 100 grams of oats.

However, both oats 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.

Oats vs Chickpeas Protein

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

Chickpeas offer around 18% more protein than oats.

Chickpeas have 20.5 grams of protein per 100 grams, while oats has 16.9 grams of protein per 100 grams.

Oats 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 oats and chickpeas.

The total amount of carbohydrates is around 5% higher in oats than in chickpeas. It have 66.3 grams per 100 grams, compared to 63 grams in chickpeas.

There’s less sugar in oats than in chickpeas, 100% precisely.

One handful of oats (28 grams) contains 0 grams of sugar, while the same amount of chickpeas contains 3 grams.

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

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

With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than oats which offer 3 grams per portion.

Oats vs Chickpeas Fats

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

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

Total fat in oats and chickpeas:

• Oats: 6.9 grams per 100 grams
• Chickpeas: 6 per 100 grams

Speaking of saturated fats, chickpeas are 50% lower in saturated fats.

Chickpeas and oats contain 0.6 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Oats vs Chickpeas Vitamins Content

This section will discuss the vitamin content of oats and chickpeas.

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

Oats has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, chickpeas have a higher amount of vitamin B1 (Thiamine).

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

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

Oats 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 oats and chickpeas comparison focuses on their mineral content.

Oats is a better source of calcium, copper, fluoride, manganese, potassium, and sodium than chickpeas.

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

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

The Final Word

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

Both oats 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.