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  6. Chickpeas vs. Arborio rice

Chickpeas vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between Chickpeas and Arborio rice

  • Chickpeas has more Copper, Manganese, Folate, Phosphorus, Iron, Zinc, Magnesium, Potassium, and Vitamin B6, however, Arborio rice is richer in Selenium.
  • Chickpeas covers your daily Copper needs 31% more than Arborio rice.
  • Arborio rice has 11 times less Potassium than Chickpeas. Chickpeas has 291mg of Potassium, while Arborio rice has 26mg.

Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked.

Infographic

Chickpeas vs Arborio rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chickpeas
Chickpeas
8
:
2
Arborio rice
Arborio rice
Contains more Calcium +4800%
Contains more Iron +97.9%
Contains more Magnesium +500%
Contains more Phosphorus +409.1%
Contains more Potassium +1019.2%
Contains more Zinc +282.5%
Contains more Copper +388.9%
Contains more Manganese +188.5%
Contains less Sodium -100%
Contains more Selenium +102.7%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +4800%
Contains more Iron +97.9%
Contains more Magnesium +500%
Contains more Phosphorus +409.1%
Contains more Potassium +1019.2%
Contains more Zinc +282.5%
Contains more Copper +388.9%
Contains more Manganese +188.5%
Contains less Sodium -100%
Contains more Selenium +102.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chickpeas
Chickpeas
7
:
3
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +293.8%
Contains more Vitamin B6 +135.6%
Contains more Folate +191.5%
Contains more Vitamin B1 +41.4%
Contains more Vitamin B3 +183.8%
Contains more Vitamin B5 +38.8%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +293.8%
Contains more Vitamin B6 +135.6%
Contains more Folate +191.5%
Contains more Vitamin B1 +41.4%
Contains more Vitamin B3 +183.8%
Contains more Vitamin B5 +38.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
3
:
2
Arborio rice
Arborio rice
Contains more Protein +275.4%
Contains more Fats +1263.2%
Contains more Other +384.2%
Contains more Water +13.8%
Equal in Carbs - 28.73
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +275.4%
Contains more Fats +1263.2%
Contains more Other +384.2%
Contains more Water +13.8%
Equal in Carbs - 28.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +905.2%
Contains more Polyunsaturated fat +2212%
Contains less Saturated Fat -81%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +905.2%
Contains more Polyunsaturated fat +2212%
Contains less Saturated Fat -81%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Arborio rice Opinion
Net carbs 19.82g 28.73g Arborio rice
Protein 8.86g 2.36g Chickpeas
Fats 2.59g 0.19g Chickpeas
Carbs 27.42g 28.73g Arborio rice
Calories 164kcal 130kcal Chickpeas
Sugar 4.8g Arborio rice
Fiber 7.6g Chickpeas
Calcium 49mg 1mg Chickpeas
Iron 2.89mg 1.46mg Chickpeas
Magnesium 48mg 8mg Chickpeas
Phosphorus 168mg 33mg Chickpeas
Potassium 291mg 26mg Chickpeas
Sodium 7mg 0mg Arborio rice
Zinc 1.53mg 0.4mg Chickpeas
Copper 0.352mg 0.072mg Chickpeas
Manganese 1.03mg 0.357mg Chickpeas
Selenium 3.7µg 7.5µg Arborio rice
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.164mg Arborio rice
Vitamin B2 0.063mg 0.016mg Chickpeas
Vitamin B3 0.526mg 1.493mg Arborio rice
Vitamin B5 0.286mg 0.397mg Arborio rice
Vitamin B6 0.139mg 0.059mg Chickpeas
Folate 172µg 59µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg 0.027mg Chickpeas
Threonine 0.329mg 0.084mg Chickpeas
Isoleucine 0.38mg 0.102mg Chickpeas
Leucine 0.631mg 0.195mg Chickpeas
Lysine 0.593mg 0.085mg Chickpeas
Methionine 0.116mg 0.056mg Chickpeas
Phenylalanine 0.475mg 0.126mg Chickpeas
Valine 0.372mg 0.144mg Chickpeas
Histidine 0.244mg 0.056mg Chickpeas
Saturated Fat 0.269g 0.051g Arborio rice
Monounsaturated Fat 0.583g 0.058g Chickpeas
Polyunsaturated fat 1.156g 0.05g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Chickpeas
13%
Arborio rice
Minerals Daily Need Coverage Score
57%
Chickpeas
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.218g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.