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 are richer in copper, manganese, folate, phosphorus, iron, protein, zinc, magnesium, and potassium.
Chickpeas cover your daily copper needs 31% more than arborio rice.
Chickpeas have 2 times less selenium than arborio rice. Arborio rice has 7.5µg of selenium, while chickpeas have 3.7µg.
Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of chickpeas is 36.

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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Arborio rice

Chickpeas

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+102.7%

Contains more MagnesiumMagnesium	+500%
Contains more CalciumCalcium	+4800%
Contains more PotassiumPotassium	+1019.2%
Contains more IronIron	+97.9%
Contains more CopperCopper	+388.9%
Contains more ZincZinc	+282.5%
Contains more PhosphorusPhosphorus	+409.1%
Contains more ManganeseManganese	+188.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Arborio rice

Chickpeas

Contains more Vitamin B1Vitamin B1	+41.4%
Contains more Vitamin B3Vitamin B3	+183.8%
Contains more Vitamin B5Vitamin B5	+38.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+293.8%
Contains more Vitamin B6Vitamin B6	+135.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+191.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.072mg	0.352mg	31%
Fiber		7.6g	30%
Manganese	0.357mg	1.03mg	29%
Folate	59µg	172µg	28%
Phosphorus	33mg	168mg	19%
Iron	1.46mg	2.89mg	18%
Protein	2.36g	8.86g	13%
Magnesium	8mg	48mg	10%
Zinc	0.4mg	1.53mg	10%
Potassium	26mg	291mg	8%
Choline		42.8mg	8%
Selenium	7.5µg	3.7µg	7%
Polyunsaturated fat	0.05g	1.156g	7%
Vitamin B3	1.493mg	0.526mg	6%
Vitamin B6	0.059mg	0.139mg	6%
Calcium	1mg	49mg	5%
Fats	0.19g	2.59g	4%
Vitamin B1	0.164mg	0.116mg	4%
Vitamin B2	0.016mg	0.063mg	4%
Vitamin K		4µg	3%
Calories	130kcal	164kcal	2%
Vitamin E		0.35mg	2%
Vitamin B5	0.397mg	0.286mg	2%
Vitamin C	0mg	1.3mg	1%
Saturated fat	0.051g	0.269g	1%
Monounsaturated fat	0.058g	0.583g	1%
Protein per 100 calories	1.8g	5.4g	N/A
Calories per 10 g protein	551kcal	185kcal	N/A
Weight per 100 calories	77g	61g	N/A
Unsaturated / Saturated Fat ratio	2.1	6.5	N/A
Net carbs	28.73g	19.82g	N/A
Carbs	28.73g	27.42g	0%
Sugar		4.8g	N/A
Sodium	0mg	7mg	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.027mg	0.085mg	0%
Threonine	0.084mg	0.329mg	0%
Isoleucine	0.102mg	0.38mg	0%
Leucine	0.195mg	0.631mg	0%
Lysine	0.085mg	0.593mg	0%
Methionine	0.056mg	0.116mg	0%
Phenylalanine	0.126mg	0.475mg	0%
Valine	0.144mg	0.372mg	0%
Histidine	0.056mg	0.244mg	0%