C.O.C Comparision

Matthew Hachtel 4th Period

Chickpeas- What's the hype?

Most commonly known for being the base for hummus, the chickpea is known for its high value in nutrients. Chickpeas contain
  • 10 Different Vitamins
  • Only 4g of Fat per cup
  • 12g of Fiber per cup
  • Half of Women's necessary fiber intake, and one-third of men's necessary daily fiber intake
  • Also a Great source of Folate (71% of daily needed amount)
  • 15g of protein which is key for vegetarians in order to achieve their daily protein needs
  • No cholesteral


  • Contains 6g of Protein
  • Only 0.5g of saturated Fats
  • Provides 20% of Daily Vitamin A needs (Based on 2,000 calorie diet)
  • Provides 77% of Daily Iron needs (Based on 2,000 calorie diet)
  • Lowers Cholesteral Levels
  • Can lower risk of Heart Disease later in life
  • Enhances the immune system's ability to fight infection
  • Great source of Fiber
  • Provides 28g of total carbohydrates
  • Only 166 calories

What are the types of Oatmeal?

  • Raw Oats
  • Whole Oats
  • Rolled Oats
  • Scottish Oatmeal
  • Oat Flour
  • Steel Cut Oats

Nutrition between the different types stay the same for the most part, but the further you get from the natural oat with, the less nutrient-dense they become.


Milk Chocolate

What are some key nutritional differences?

Contains more Calcium per cup

Has 4x the amount of sugar that Dark Chocolate has

Based on a 2,000 calorie diet, one cup of milk chocolate chips contains 155% of your daily saturated fat needs

Has only one-third of the iron that dark chocolate can provide

How is it Made Differently?

It has condensed milk added to it once it is in a liquor form.

Dark Chocolate

What are some key nutritional differences?

It is about 70-85% cacao bean (more cacao bean than milk chocolate)

Provides 67% of your daily iron needs

Contains more than half of you daily copper, magnese, and magnesium needs

*Most nutritious of the three types of Chocolate*

Provides 8g of Protein per bar

How is it made Differently?

Instead of being mixed with milk, Dark chocolate is made with cocoa butter and is conched longer than semi-sweet chocolate.

Semi-Sweet Chocolate

What are some key nutritional differences?

Has the most Sugar of all the types of chocolate (92g)

Least Calcium of all the types of chocolate (5% of daily needs)

805 calories per cup of chocolate chips

Good source of Zinc (18% of daily needs)

Contains small, trace amounts of Omega-3, Vitamin E, and Vitamin B6

How is it Made Differently?

It is very similar to Dark chocolate, but contains more sugar and has a wider variety of flavors. Often used in cookies and muffins.