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Arborio rice vs Chickpea - In-Depth Nutrition Comparison

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How are Arborio rice and Chickpea different?

  • Chickpea has more Manganese, Folate, Copper, Vitamin B6, Iron, Phosphorus, Vitamin B1, Vitamin B5, Zinc, and Potassium than Arborio rice.
  • Daily need coverage for Manganese from Chickpea is 911% higher.

Rice, white, short-grain, enriched, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw are the varieties used in this article.

Infographic

Arborio rice vs Chickpea infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Calcium +5600%
Contains more Iron +195.2%
Contains more Magnesium +887.5%
Contains more Phosphorus +663.6%
Contains more Potassium +2661.5%
Contains more Zinc +590%
Contains more Copper +811.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains less Sodium -100%
Contains more Calcium +5600%
Contains more Iron +195.2%
Contains more Magnesium +887.5%
Contains more Phosphorus +663.6%
Contains more Potassium +2661.5%
Contains more Zinc +590%
Contains more Copper +811.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +1225%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +806.8%
Contains more Folate +844.1%
Equal in Vitamin B3 - 1.541
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +1225%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +806.8%
Contains more Folate +844.1%
Equal in Vitamin B3 - 1.541

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arborio rice Chickpea
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 Arborio rice Chickpea Opinion
Net carbs 28.73g 50.75g Chickpea
Protein 2.36g 20.47g Chickpea
Fats 0.19g 6.04g Chickpea
Carbs 28.73g 62.95g Chickpea
Calories 130kcal 378kcal Chickpea
Starch g g
Fructose g g
Sugar g 10.7g Arborio rice
Fiber g 12.2g Chickpea
Calcium 1mg 57mg Chickpea
Iron 1.46mg 4.31mg Chickpea
Magnesium 8mg 79mg Chickpea
Phosphorus 33mg 252mg Chickpea
Potassium 26mg 718mg Chickpea
Sodium 0mg 24mg Arborio rice
Zinc 0.4mg 2.76mg Chickpea
Copper 0.072mg 0.656mg Chickpea
Vitamin A 0IU 67IU Chickpea
Vitamin E mg 0.82mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4mg Chickpea
Vitamin B1 0.164mg 0.477mg Chickpea
Vitamin B2 0.016mg 0.212mg Chickpea
Vitamin B3 1.493mg 1.541mg Chickpea
Vitamin B5 0.397mg 1.588mg Chickpea
Vitamin B6 0.059mg 0.535mg Chickpea
Folate 59µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K µg 9µg Chickpea
Tryptophan 0.027mg 0.2mg Chickpea
Threonine 0.084mg 0.766mg Chickpea
Isoleucine 0.102mg 0.882mg Chickpea
Leucine 0.195mg 1.465mg Chickpea
Lysine 0.085mg 1.377mg Chickpea
Methionine 0.056mg 0.27mg Chickpea
Phenylalanine 0.126mg 1.103mg Chickpea
Valine 0.144mg 0.865mg Chickpea
Histidine 0.056mg 0.566mg Chickpea
Cholesterol 0mg 0mg
Trans Fat g 0g Arborio rice
Saturated Fat 0.051g 0.603g Arborio rice
Monounsaturated Fat 0.058g 1.377g Chickpea
Polyunsaturated fat 0.05g 2.731g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Chickpea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Arborio rice
74
Chickpea
Mineral Summary Score
14
Arborio rice
88
Chickpea

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Arborio rice
123%
Chickpea
Carbohydrates
29%
Arborio rice
63%
Chickpea
Fats
1%
Arborio rice
28%
Chickpea

Comparison summary

Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.552g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.