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

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How are chickpea raw and arborio rice 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 contains 28 times more potassium than arborio rice. While chickpea raw contains 718mg of potassium, arborio rice contains only 26mg.
  • Chickpea raw has a lower glycemic index (36) than arborio rice (69).

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

Infographic

Chickpea raw vs Arborio rice 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
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%
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%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +∞%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +844.1%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.493mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +767.4%
Contains more FatsFats +3078.9%
Contains more CarbsCarbs +119.1%
Contains more OtherOther +1405.3%
Contains more WaterWater +792.3%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Arborio rice
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
72%
Chickpea raw
12%
Arborio rice
Minerals Daily Need Coverage Score
348%
Chickpea raw
20%
Arborio rice

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