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Arborio rice vs. Chickpeas — In-Depth Nutrition Comparison

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Significant differences between Arborio rice and Chickpeas

  • Arborio rice has more Selenium, however, Chickpeas is richer in Copper, Manganese, Folate, Phosphorus, Iron, Zinc, Magnesium, Potassium, and Vitamin B6.
  • Chickpeas covers your daily Copper needs 31% more than Arborio rice.
  • Chickpeas has 2 times less Selenium than Arborio rice. Arborio rice has 7.5µg of Selenium, while Chickpeas has 3.7µg.

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

Infographic

Arborio 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.
Contains less Sodium -100%
Contains more Selenium +102.7%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains less Sodium -100%
Contains more Selenium +102.7%
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%

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.
:
Contains more Vitamin B1 +41.4%
Contains more Vitamin B3 +183.8%
Contains more Vitamin B5 +38.8%
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%
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 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin B1 +41.4%
Contains more Vitamin B3 +183.8%
Contains more Vitamin B5 +38.8%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +13.8%
Contains more Protein +275.4%
Contains more Fats +1263.2%
Contains more Other +384.2%
Equal in Carbs - 27.42
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
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 +13.8%
Contains more Protein +275.4%
Contains more Fats +1263.2%
Contains more Other +384.2%
Equal in Carbs - 27.42

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio 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
13%
Arborio rice
21%
Chickpeas
Minerals Daily Need Coverage Score
20%
Arborio rice
57%
Chickpeas

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.