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  6. Chickpea raw vs. Brown rice

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

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Summary of differences between chickpea raw and brown rice

  • Brown rice has less manganese, folate, copper, iron, fiber, vitamin B6, vitamin B1, vitamin B5, phosphorus, and zinc than chickpea raw.
  • Chickpea raw covers your daily need for manganese, 884% more than brown rice.
  • Chickpea raw has 62 times more folate than brown rice. While chickpea raw has 557µg of folate, brown rice has only 9µg.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Rice, brown, long-grain, cooked.

Infographic

Chickpea raw vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +102.6%
Contains more CalciumCalcium +1800%
Contains more PotassiumPotassium +734.9%
Contains more IronIron +669.6%
Contains more CopperCopper +518.9%
Contains more ZincZinc +288.7%
Contains more PhosphorusPhosphorus +144.7%
Contains more ManganeseManganese +2087.5%
Contains less SodiumSodium -83.3%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +382.4%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B2Vitamin B2 +207.2%
Contains more Vitamin B5Vitamin B5 +317.9%
Contains more Vitamin B6Vitamin B6 +335%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +6088.9%
Contains more CholineCholine +979.3%
Contains more Vitamin B3Vitamin B3 +66.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Brown rice DV% diff.
Manganese 21.306mg 0.974mg 884%
Folate 557µg 9µg 137%
Copper 0.656mg 0.106mg 61%
Iron 4.31mg 0.56mg 47%
Fiber 12.2g 1.6g 42%
Protein 20.47g 2.74g 35%
Vitamin B6 0.535mg 0.123mg 32%
Vitamin B1 0.477mg 0.178mg 25%
Vitamin B5 1.588mg 0.38mg 24%
Phosphorus 252mg 103mg 21%
Potassium 718mg 86mg 19%
Zinc 2.76mg 0.71mg 19%
Polyunsaturated fat 2.731g 0.366g 16%
Choline 99.3mg 9.2mg 16%
Calories 378kcal 123kcal 13%
Carbs 62.95g 25.58g 12%
Selenium 0µg 5.8µg 11%
Vitamin B2 0.212mg 0.069mg 11%
Starch 24.79g 10%
Magnesium 79mg 39mg 10%
Fats 6.04g 0.97g 8%
Vitamin K 9µg 0.2µg 7%
Vitamin B3 1.541mg 2.561mg 6%
Calcium 57mg 3mg 5%
Vitamin C 4mg 0mg 4%
Vitamin E 0.82mg 0.17mg 4%
Monounsaturated fat 1.377g 0.369g 3%
Saturated fat 0.603g 0.26g 2%
Sodium 24mg 4mg 1%
Net carbs 50.75g 23.98g N/A
Sugar 10.7g 0.24g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.033mg 0%
Threonine 0.766mg 0.095mg 0%
Isoleucine 0.882mg 0.109mg 0%
Leucine 1.465mg 0.214mg 0%
Lysine 1.377mg 0.099mg 0%
Methionine 0.27mg 0.058mg 0%
Phenylalanine 1.103mg 0.133mg 0%
Valine 0.865mg 0.151mg 0%
Histidine 0.566mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +647.1%
Contains more FatsFats +522.7%
Contains more CarbsCarbs +146.1%
Contains more OtherOther +550%
Contains more WaterWater +815%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +273.2%
Contains more Poly. FatPolyunsaturated fat +646.2%
Contains less Sat. FatSaturated fat -56.9%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.