Oats (rolled, dry)
13.2gprotein / 100g379 cal · 6.5g fat · $ · Quality 0.58
Chickpeas (cooked)
8.9gprotein / 100g164 cal · 2.6g fat · $ · Quality 0.65
Oats (rolled, dry) delivers a clearly higher protein density than Chickpeas (cooked) — 13.2g vs 8.9g per 100g, a gap of 4.3g that adds up fast across multiple servings.
Chickpeas (cooked) pulls ahead on protein quality specifically (incomplete on its own — low in methionine, pairs well with grains), even in categories where Oats (rolled, dry) wins on raw grams.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
Oats (rolled, dry)'s typical serving also delivers more leucine (850mg vs Chickpeas (cooked)'s 640mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Oats (rolled, dry) or Chickpeas (cooked) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Oats (rolled, dry) | Chickpeas (cooked) |
|---|---|---|
| Protein | 13.2g | 8.9g |
| Calories | 379 | 164 |
| Fat | 6.5g | 2.6g |
| Carbs | 67.7g | 27.4g |
| Fiber | 10.1g | 7.6g |
| Quality score | 0.58 | 0.65 |
| Relative cost | $ | $ |
| Prep time | 5 min | 90 min |
Frequently asked
Which has more protein, oats (rolled, dry) or chickpeas (cooked)?
Oats (rolled, dry) has 13.2g of protein per 100g compared to Chickpeas (cooked)'s 8.9g.
Which is lower in calories?
Chickpeas (cooked) is lower in calories per 100g, at 164 vs the other's 379.