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Chickpea vs Arborio rice - In-Depth Nutrition Comparison

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How are Chickpea and Arborio rice different?

  • Chickpea has more Manganese, Folate, Copper, Vitamin B6, Iron, Phosphorus, Vitamin B1, Vitamin B5, Zinc, and Potassium than Arborio rice.
  • Daily need coverage for Manganese from Chickpea is 911% higher.
  • Chickpea contains 28 times more Potassium than Arborio rice. While Chickpea contains 718mg of Potassium, Arborio rice contains only 26mg.

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

Infographic

Chickpea vs Arborio rice infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +5600%
Contains more Iron +195.2%
Contains more Magnesium +887.5%
Contains more Phosphorus +663.6%
Contains more Potassium +2661.5%
Contains more Zinc +590%
Contains more Copper +811.1%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +5600%
Contains more Iron +195.2%
Contains more Magnesium +887.5%
Contains more Phosphorus +663.6%
Contains more Potassium +2661.5%
Contains more Zinc +590%
Contains more Copper +811.1%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +1225%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +806.8%
Contains more Folate +844.1%
Equal in Vitamin B3 - 1.493
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +1225%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +806.8%
Contains more Folate +844.1%
Equal in Vitamin B3 - 1.493

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea 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 Arborio rice Opinion
Net carbs 50.75g 28.73g Chickpea
Protein 20.47g 2.36g Chickpea
Fats 6.04g 0.19g Chickpea
Carbs 62.95g 28.73g Chickpea
Calories 378kcal 130kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g g Arborio rice
Fiber 12.2g g Chickpea
Calcium 57mg 1mg Chickpea
Iron 4.31mg 1.46mg Chickpea
Magnesium 79mg 8mg Chickpea
Phosphorus 252mg 33mg Chickpea
Potassium 718mg 26mg Chickpea
Sodium 24mg 0mg Arborio rice
Zinc 2.76mg 0.4mg Chickpea
Copper 0.656mg 0.072mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.164mg Chickpea
Vitamin B2 0.212mg 0.016mg Chickpea
Vitamin B3 1.541mg 1.493mg Chickpea
Vitamin B5 1.588mg 0.397mg Chickpea
Vitamin B6 0.535mg 0.059mg Chickpea
Folate 557µg 59µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg µg Chickpea
Tryptophan 0.2mg 0.027mg Chickpea
Threonine 0.766mg 0.084mg Chickpea
Isoleucine 0.882mg 0.102mg Chickpea
Leucine 1.465mg 0.195mg Chickpea
Lysine 1.377mg 0.085mg Chickpea
Methionine 0.27mg 0.056mg Chickpea
Phenylalanine 1.103mg 0.126mg Chickpea
Valine 0.865mg 0.144mg Chickpea
Histidine 0.566mg 0.056mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Arborio rice
Saturated Fat 0.603g 0.051g Arborio rice
Monounsaturated Fat 1.377g 0.058g Chickpea
Polyunsaturated fat 2.731g 0.05g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
13
Arborio rice
Mineral Summary Score
88
Chickpea
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
14%
Arborio rice
Carbohydrates
63%
Chickpea
29%
Arborio rice
Fats
28%
Chickpea
1%
Arborio rice

Comparison summary

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - 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.