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  6. Chickpeas vs. Rice

Chickpeas vs. Rice — In-Depth Nutrition Comparison

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Important differences between Chickpeas and Rice

  • Rice has less Copper, Fiber, Folate, Manganese, Iron, Phosphorus, Zinc, Magnesium, Potassium, and Choline.
  • Chickpeas's daily need coverage for Copper is 31% more.
  • Chickpeas has 20 times more Choline than Rice. Chickpeas has 42.8mg of Choline, while Rice has 2.1mg.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Chickpeas vs 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
Rice
Rice
Contains more Calcium +390%
Contains more Iron +140.8%
Contains more Magnesium +300%
Contains more Phosphorus +290.7%
Contains more Potassium +731.4%
Contains more Zinc +212.2%
Contains more Copper +410.1%
Contains more Manganese +118.2%
Contains less Sodium -85.7%
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%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +390%
Contains more Iron +140.8%
Contains more Magnesium +300%
Contains more Phosphorus +290.7%
Contains more Potassium +731.4%
Contains more Zinc +212.2%
Contains more Copper +410.1%
Contains more Manganese +118.2%
Contains less Sodium -85.7%
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
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +775%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +384.6%
Contains more Vitamin B6 +49.5%
Contains more Folate +196.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +180.6%
Contains more Vitamin B5 +36.4%
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%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +775%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +384.6%
Contains more Vitamin B6 +49.5%
Contains more Folate +196.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +180.6%
Contains more Vitamin B5 +36.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
3
:
2
Rice
Rice
Contains more Protein +229.4%
Contains more Fats +825%
Contains more Other +119%
Contains more Water +13.7%
Equal in Carbs - 28.17
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
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +229.4%
Contains more Fats +825%
Contains more Other +119%
Contains more Water +13.7%
Equal in Carbs - 28.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +562.5%
Contains more Polyunsaturated fat +1421.1%
Contains less Saturated Fat -71.4%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +562.5%
Contains more Polyunsaturated fat +1421.1%
Contains less Saturated Fat -71.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Rice Opinion
Net carbs 19.82g 27.77g Rice
Protein 8.86g 2.69g Chickpeas
Fats 2.59g 0.28g Chickpeas
Carbs 27.42g 28.17g Rice
Calories 164kcal 130kcal Chickpeas
Sugar 4.8g 0.05g Rice
Fiber 7.6g 0.4g Chickpeas
Calcium 49mg 10mg Chickpeas
Iron 2.89mg 1.2mg Chickpeas
Magnesium 48mg 12mg Chickpeas
Phosphorus 168mg 43mg Chickpeas
Potassium 291mg 35mg Chickpeas
Sodium 7mg 1mg Rice
Zinc 1.53mg 0.49mg Chickpeas
Copper 0.352mg 0.069mg Chickpeas
Manganese 1.03mg 0.472mg Chickpeas
Selenium 3.7µg 7.5µg Rice
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.04mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.163mg Rice
Vitamin B2 0.063mg 0.013mg Chickpeas
Vitamin B3 0.526mg 1.476mg Rice
Vitamin B5 0.286mg 0.39mg Rice
Vitamin B6 0.139mg 0.093mg Chickpeas
Folate 172µg 58µg Chickpeas
Vitamin K 4µg 0µg Chickpeas
Tryptophan 0.085mg 0.031mg Chickpeas
Threonine 0.329mg 0.096mg Chickpeas
Isoleucine 0.38mg 0.116mg Chickpeas
Leucine 0.631mg 0.222mg Chickpeas
Lysine 0.593mg 0.097mg Chickpeas
Methionine 0.116mg 0.063mg Chickpeas
Phenylalanine 0.475mg 0.144mg Chickpeas
Valine 0.372mg 0.164mg Chickpeas
Histidine 0.244mg 0.063mg Chickpeas
Saturated Fat 0.269g 0.077g Rice
Monounsaturated Fat 0.583g 0.088g Chickpeas
Polyunsaturated fat 1.156g 0.076g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas 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%
Rice
Minerals Daily Need Coverage Score
57%
Chickpeas
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 4.75g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.192g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.