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  6. Chickpeas vs. Arborio rice

Chickpeas vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between chickpeas and arborio rice

  • Chickpeas have more copper, manganese, folate, phosphorus, iron, zinc, magnesium, potassium, and vitamin B6; however, arborio rice is richer in selenium.
  • Chickpeas cover your daily copper needs 31% more than arborio rice.
  • Arborio rice has 11 times less potassium than chickpeas. Chickpeas have 291mg of potassium, while arborio rice has 26mg.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of chickpeas is 36.

Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked.

Infographic

Chickpeas 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" 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
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 +500%
Contains more CalciumCalcium +4800%
Contains more PotassiumPotassium +1019.2%
Contains more IronIron +97.9%
Contains more CopperCopper +388.9%
Contains more ZincZinc +282.5%
Contains more PhosphorusPhosphorus +409.1%
Contains more ManganeseManganese +188.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +102.7%

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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
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 B2Vitamin B2 +293.8%
Contains more Vitamin B6Vitamin B6 +135.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +191.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +41.4%
Contains more Vitamin B3Vitamin B3 +183.8%
Contains more Vitamin B5Vitamin B5 +38.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Arborio rice DV% diff.
Copper 0.352mg 0.072mg 31%
Fiber 7.6g 30%
Manganese 1.03mg 0.357mg 29%
Folate 172µg 59µg 28%
Phosphorus 168mg 33mg 19%
Iron 2.89mg 1.46mg 18%
Protein 8.86g 2.36g 13%
Magnesium 48mg 8mg 10%
Zinc 1.53mg 0.4mg 10%
Choline 42.8mg 8%
Potassium 291mg 26mg 8%
Selenium 3.7µg 7.5µg 7%
Polyunsaturated fat 1.156g 0.05g 7%
Vitamin B3 0.526mg 1.493mg 6%
Vitamin B6 0.139mg 0.059mg 6%
Calcium 49mg 1mg 5%
Vitamin B1 0.116mg 0.164mg 4%
Fats 2.59g 0.19g 4%
Vitamin B2 0.063mg 0.016mg 4%
Vitamin K 4µg 3%
Vitamin B5 0.286mg 0.397mg 2%
Calories 164kcal 130kcal 2%
Vitamin E 0.35mg 2%
Saturated fat 0.269g 0.051g 1%
Monounsaturated fat 0.583g 0.058g 1%
Vitamin C 1.3mg 0mg 1%
Carbs 27.42g 28.73g 0%
Net carbs 19.82g 28.73g N/A
Sugar 4.8g N/A
Sodium 7mg 0mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.085mg 0.027mg 0%
Threonine 0.329mg 0.084mg 0%
Isoleucine 0.38mg 0.102mg 0%
Leucine 0.631mg 0.195mg 0%
Lysine 0.593mg 0.085mg 0%
Methionine 0.116mg 0.056mg 0%
Phenylalanine 0.475mg 0.126mg 0%
Valine 0.372mg 0.144mg 0%
Histidine 0.244mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 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 +275.4%
Contains more FatsFats +1263.2%
Contains more OtherOther +384.2%
Contains more WaterWater +13.8%
~equal in Carbs ~28.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 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 +905.2%
Contains more Poly. FatPolyunsaturated fat +2212%
Contains less Sat. FatSaturated fat -81%

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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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.