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Arborio rice vs. Chickpea raw — In-Depth Nutrition Comparison

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How are arborio rice and chickpea raw different?

  • Chickpea raw has more manganese, folate, copper, vitamin B6, iron, phosphorus, vitamin B1, vitamin B5, zinc, and potassium than arborio rice.
  • Daily need coverage for manganese for chickpea raw is 911% higher.
  • Chickpea raw has a lower glycemic index (36) than arborio rice (69).

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 raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +887.5%
Contains more CalciumCalcium +5600%
Contains more PotassiumPotassium +2661.5%
Contains more IronIron +195.2%
Contains more CopperCopper +811.1%
Contains more ZincZinc +590%
Contains more PhosphorusPhosphorus +663.6%
Contains more ManganeseManganese +5868.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +190.9%
Contains more Vitamin B2Vitamin B2 +1225%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B6Vitamin B6 +806.8%
Contains more FolateFolate +844.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.541mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +792.3%
Contains more ProteinProtein +767.4%
Contains more FatsFats +3078.9%
Contains more CarbsCarbs +119.1%
Contains more OtherOther +1405.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +2274.1%
Contains more Poly. FatPolyunsaturated fat +5362%

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 Chickpea raw
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 raw DV% diff.
Manganese 0.357mg 21.306mg 911%
Folate 59µg 557µg 125%
Copper 0.072mg 0.656mg 65%
Fiber 12.2g 49%
Vitamin B6 0.059mg 0.535mg 37%
Protein 2.36g 20.47g 36%
Iron 1.46mg 4.31mg 36%
Phosphorus 33mg 252mg 31%
Vitamin B1 0.164mg 0.477mg 26%
Vitamin B5 0.397mg 1.588mg 24%
Zinc 0.4mg 2.76mg 21%
Potassium 26mg 718mg 20%
Choline 99.3mg 18%
Polyunsaturated fat 0.05g 2.731g 18%
Magnesium 8mg 79mg 17%
Vitamin B2 0.016mg 0.212mg 15%
Selenium 7.5µg 0µg 14%
Calories 130kcal 378kcal 12%
Carbs 28.73g 62.95g 11%
Fats 0.19g 6.04g 9%
Vitamin K 9µg 8%
Calcium 1mg 57mg 6%
Vitamin E 0.82mg 5%
Vitamin C 0mg 4mg 4%
Saturated fat 0.051g 0.603g 3%
Monounsaturated fat 0.058g 1.377g 3%
Sodium 0mg 24mg 1%
Net carbs 28.73g 50.75g N/A
Sugar 10.7g N/A
Vitamin A 0µg 3µg 0%
Vitamin B3 1.493mg 1.541mg 0%
Tryptophan 0.027mg 0.2mg 0%
Threonine 0.084mg 0.766mg 0%
Isoleucine 0.102mg 0.882mg 0%
Leucine 0.195mg 1.465mg 0%
Lysine 0.085mg 1.377mg 0%
Methionine 0.056mg 0.27mg 0%
Phenylalanine 0.126mg 1.103mg 0%
Valine 0.144mg 0.865mg 0%
Histidine 0.056mg 0.566mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Chickpea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
12%
Arborio rice
72%
Chickpea raw
Minerals Daily Need Coverage Score
20%
Arborio rice
348%
Chickpea raw

Comparison summary

Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Chickpea raw
Chickpea raw 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

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. Chickpea raw - 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.