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  6. Chickpeas vs. Brown rice

Chickpeas vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between Chickpeas and Brown rice

  • Chickpeas is richer in Folate, Iron, Copper, Fiber, Phosphorus, Zinc, Choline, and Potassium, yet Brown rice is richer in Vitamin B3, and Vitamin B1.
  • Daily need coverage for Folate from Chickpeas is 41% higher.
  • Chickpeas contains 5 times more Iron than Brown rice. Chickpeas contains 2.89mg of Iron, while Brown rice contains 0.56mg.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

Infographic

Chickpeas vs Brown 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
Brown rice
Brown rice
Contains more Calcium +1533.3%
Contains more Iron +416.1%
Contains more Magnesium +23.1%
Contains more Phosphorus +63.1%
Contains more Potassium +238.4%
Contains more Zinc +115.5%
Contains more Copper +232.1%
Contains less Sodium -42.9%
Contains more Selenium +56.8%
Equal in Manganese - 0.974
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1533.3%
Contains more Iron +416.1%
Contains more Magnesium +23.1%
Contains more Phosphorus +63.1%
Contains more Potassium +238.4%
Contains more Zinc +115.5%
Contains more Copper +232.1%
Contains less Sodium -42.9%
Contains more Selenium +56.8%
Equal in Manganese - 0.974

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
6
:
4
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +105.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +13%
Contains more Folate +1811.1%
Contains more Vitamin K +1900%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B3 +386.9%
Contains more Vitamin B5 +32.9%
Equal in Vitamin B2 - 0.069
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%
Brown 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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +105.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +13%
Contains more Folate +1811.1%
Contains more Vitamin K +1900%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B3 +386.9%
Contains more Vitamin B5 +32.9%
Equal in Vitamin B2 - 0.069

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
4
:
1
Brown rice
Brown rice
Contains more Protein +223.4%
Contains more Fats +167%
Contains more Other +109.1%
Contains more Water +16.7%
Equal in Carbs - 25.58
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
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +223.4%
Contains more Fats +167%
Contains more Other +109.1%
Contains more Water +16.7%
Equal in Carbs - 25.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +58%
Contains more Polyunsaturated fat +215.8%
Equal in Saturated Fat - 0.26
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +58%
Contains more Polyunsaturated fat +215.8%
Equal in Saturated Fat - 0.26

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Brown rice Opinion
Net carbs 19.82g 23.98g Brown rice
Protein 8.86g 2.74g Chickpeas
Fats 2.59g 0.97g Chickpeas
Carbs 27.42g 25.58g Chickpeas
Calories 164kcal 123kcal Chickpeas
Starch 24.79g Brown rice
Sugar 4.8g 0.24g Brown rice
Fiber 7.6g 1.6g Chickpeas
Calcium 49mg 3mg Chickpeas
Iron 2.89mg 0.56mg Chickpeas
Magnesium 48mg 39mg Chickpeas
Phosphorus 168mg 103mg Chickpeas
Potassium 291mg 86mg Chickpeas
Sodium 7mg 4mg Brown rice
Zinc 1.53mg 0.71mg Chickpeas
Copper 0.352mg 0.106mg Chickpeas
Manganese 1.03mg 0.974mg Chickpeas
Selenium 3.7µg 5.8µg Brown rice
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.17mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.178mg Brown rice
Vitamin B2 0.063mg 0.069mg Brown rice
Vitamin B3 0.526mg 2.561mg Brown rice
Vitamin B5 0.286mg 0.38mg Brown rice
Vitamin B6 0.139mg 0.123mg Chickpeas
Folate 172µg 9µg Chickpeas
Vitamin K 4µg 0.2µg Chickpeas
Tryptophan 0.085mg 0.033mg Chickpeas
Threonine 0.329mg 0.095mg Chickpeas
Isoleucine 0.38mg 0.109mg Chickpeas
Leucine 0.631mg 0.214mg Chickpeas
Lysine 0.593mg 0.099mg Chickpeas
Methionine 0.116mg 0.058mg Chickpeas
Phenylalanine 0.475mg 0.133mg Chickpeas
Valine 0.372mg 0.151mg Chickpeas
Histidine 0.244mg 0.066mg Chickpeas
Saturated Fat 0.269g 0.26g Brown rice
Monounsaturated Fat 0.583g 0.369g Chickpeas
Polyunsaturated fat 1.156g 0.366g Chickpeas
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Brown 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
14%
Brown rice
Minerals Daily Need Coverage Score
57%
Chickpeas
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 30)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.56g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.009g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.