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  6. Brown rice vs. Chickpeas

Brown rice vs. Chickpeas — In-Depth Nutrition Comparison

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The main differences between Brown rice and Chickpeas

  • Brown rice is richer in Vitamin B3, and Vitamin B1, yet Chickpeas is richer in Folate, Iron, Copper, Fiber, Phosphorus, Zinc, Choline, and Potassium.
  • Daily need coverage for Folate from Chickpeas is 41% higher.
  • Brown rice contains 5 times more Vitamin B3 than Chickpeas. Brown rice contains 2.561mg of Vitamin B3, while Chickpeas contains 0.526mg.

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

Infographic

Brown rice vs Chickpeas 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.
Brown rice
Brown rice
2
:
8
Chickpeas
Chickpeas
Contains less Sodium -42.9%
Contains more Selenium +56.8%
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%
Equal in Manganese - 1.03
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains less Sodium -42.9%
Contains more Selenium +56.8%
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%
Equal in Manganese - 1.03

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.
Brown rice
Brown rice
4
:
6
Chickpeas
Chickpeas
Contains more Vitamin B1 +53.4%
Contains more Vitamin B3 +386.9%
Contains more Vitamin B5 +32.9%
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%
Equal in Vitamin B2 - 0.063
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%
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%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B3 +386.9%
Contains more Vitamin B5 +32.9%
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%
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Chickpeas
Chickpeas
Contains more Water +16.7%
Contains more Protein +223.4%
Contains more Fats +167%
Contains more Other +109.1%
Equal in Carbs - 27.42
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
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
Contains more Water +16.7%
Contains more Protein +223.4%
Contains more Fats +167%
Contains more Other +109.1%
Equal in Carbs - 27.42

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Chickpeas
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 Brown rice Chickpeas Opinion
Net carbs 23.98g 19.82g Brown rice
Protein 2.74g 8.86g Chickpeas
Fats 0.97g 2.59g Chickpeas
Carbs 25.58g 27.42g Chickpeas
Calories 123kcal 164kcal Chickpeas
Starch 24.79g Brown rice
Sugar 0.24g 4.8g Brown rice
Fiber 1.6g 7.6g Chickpeas
Calcium 3mg 49mg Chickpeas
Iron 0.56mg 2.89mg Chickpeas
Magnesium 39mg 48mg Chickpeas
Phosphorus 103mg 168mg Chickpeas
Potassium 86mg 291mg Chickpeas
Sodium 4mg 7mg Brown rice
Zinc 0.71mg 1.53mg Chickpeas
Copper 0.106mg 0.352mg Chickpeas
Manganese 0.974mg 1.03mg Chickpeas
Selenium 5.8µg 3.7µg Brown rice
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.17mg 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.178mg 0.116mg Brown rice
Vitamin B2 0.069mg 0.063mg Brown rice
Vitamin B3 2.561mg 0.526mg Brown rice
Vitamin B5 0.38mg 0.286mg Brown rice
Vitamin B6 0.123mg 0.139mg Chickpeas
Folate 9µg 172µg Chickpeas
Vitamin K 0.2µg 4µg Chickpeas
Tryptophan 0.033mg 0.085mg Chickpeas
Threonine 0.095mg 0.329mg Chickpeas
Isoleucine 0.109mg 0.38mg Chickpeas
Leucine 0.214mg 0.631mg Chickpeas
Lysine 0.099mg 0.593mg Chickpeas
Methionine 0.058mg 0.116mg Chickpeas
Phenylalanine 0.133mg 0.475mg Chickpeas
Valine 0.151mg 0.372mg Chickpeas
Histidine 0.066mg 0.244mg Chickpeas
Saturated Fat 0.26g 0.269g Brown rice
Monounsaturated Fat 0.369g 0.583g Chickpeas
Polyunsaturated fat 0.366g 1.156g 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
Brown rice Chickpeas
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
14%
Brown rice
21%
Chickpeas
Minerals Daily Need Coverage Score
32%
Brown rice
57%
Chickpeas

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.