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  6. Chickpea raw vs. Wild rice raw

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

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The main differences between chickpea raw and wild rice raw

  • Chickpea raw is richer in manganese, folate, vitamin B1, iron, fiber, and copper, yet wild rice raw is richer in vitamin B3, zinc, phosphorus, and magnesium.
  • Daily need coverage for manganese for chickpea raw is 869% higher.
  • Chickpea raw contains 6 times more folate than wild rice raw. Chickpea raw contains 557µg of folate, while wild rice raw contains 95µg.
  • Chickpea raw has a lower glycemic index than wild rice raw.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Wild rice, raw.

Infographic

Chickpea raw vs Wild rice 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 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +119.9%
Contains more CopperCopper +25.2%
Contains more ManganeseManganese +1503.2%
Contains more MagnesiumMagnesium +124.1%
Contains more ZincZinc +115.9%
Contains more PhosphorusPhosphorus +71.8%
Contains less SodiumSodium -70.8%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +314.8%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more Vitamin KVitamin K +373.7%
Contains more FolateFolate +486.3%
Contains more CholineCholine +183.7%
Contains more Vitamin B2Vitamin B2 +23.6%
Contains more Vitamin B3Vitamin B3 +336.9%
~equal in Vitamin E ~0.82mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Wild rice raw DV% diff.
Manganese 21.306mg 1.329mg 869%
Folate 557µg 95µg 116%
Vitamin B3 1.541mg 6.733mg 32%
Vitamin B1 0.477mg 0.115mg 30%
Iron 4.31mg 1.96mg 29%
Zinc 2.76mg 5.96mg 29%
Phosphorus 252mg 433mg 26%
Fiber 12.2g 6.2g 24%
Magnesium 79mg 177mg 23%
Copper 0.656mg 0.524mg 15%
Polyunsaturated fat 2.731g 0.676g 14%
Choline 99.3mg 35mg 12%
Protein 20.47g 14.73g 11%
Vitamin B6 0.535mg 0.391mg 11%
Vitamin B5 1.588mg 1.074mg 10%
Potassium 718mg 427mg 9%
Fats 6.04g 1.08g 8%
Vitamin K 9µg 1.9µg 6%
Selenium 0µg 2.8µg 5%
Calcium 57mg 21mg 4%
Carbs 62.95g 74.9g 4%
Vitamin C 4mg 0mg 4%
Vitamin B2 0.212mg 0.262mg 4%
Monounsaturated fat 1.377g 0.159g 3%
Saturated fat 0.603g 0.156g 2%
Calories 378kcal 357kcal 1%
Sodium 24mg 7mg 1%
Net carbs 50.75g 68.7g N/A
Sugar 10.7g 2.5g N/A
Vitamin E 0.82mg 0.82mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.2mg 0.179mg 0%
Threonine 0.766mg 0.469mg 0%
Isoleucine 0.882mg 0.618mg 0%
Leucine 1.465mg 1.018mg 0%
Lysine 1.377mg 0.629mg 0%
Methionine 0.27mg 0.438mg 0%
Phenylalanine 1.103mg 0.721mg 0%
Valine 0.865mg 0.858mg 0%
Histidine 0.566mg 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +39%
Contains more FatsFats +459.3%
Contains more OtherOther +86.9%
Contains more CarbsCarbs +19%
~equal in Water ~7.76g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +766%
Contains more Poly. FatPolyunsaturated fat +304%
Contains less Sat. FatSaturated fat -74.1%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.