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Chickpea vs Rice - In-Depth Nutrition Comparison

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Differences between Chickpea and Rice

  • Rice contains less Manganese, Folate, Copper, Fiber, Iron, Vitamin B6, Phosphorus, Vitamin B1, Vitamin B5, and Zinc than Chickpea.
  • Chickpea's daily need coverage for Manganese is 906% higher.
  • Rice contains 31 times less Fiber than Chickpea. Chickpea contains 12.2g of Fiber, while Rice contains 0.4g.

The food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Chickpea vs 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
:
1
Rice
Contains more Iron +259.2%
Contains more Calcium +470%
Contains more Potassium +1951.4%
Contains more Magnesium +558.3%
Contains more Copper +850.7%
Contains more Zinc +463.3%
Contains more Phosphorus +486%
Contains less Sodium -95.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +259.2%
Contains more Calcium +470%
Contains more Potassium +1951.4%
Contains more Magnesium +558.3%
Contains more Copper +850.7%
Contains more Zinc +463.3%
Contains more Phosphorus +486%
Contains less Sodium -95.8%

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
:
0
Rice
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin B1 +192.6%
Contains more Vitamin B2 +1530.8%
Contains more Vitamin B5 +307.2%
Contains more Vitamin B6 +475.3%
Contains more Vitamin K +∞%
Contains more Folate +860.3%
Equal in Vitamin B3 - 1.476
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin B1 +192.6%
Contains more Vitamin B2 +1530.8%
Contains more Vitamin B5 +307.2%
Contains more Vitamin B6 +475.3%
Contains more Vitamin K +∞%
Contains more Folate +860.3%
Equal in Vitamin B3 - 1.476

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 Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chickpea Rice Opinion
Calories 378kcal 130kcal Chickpea
Protein 20.47g 2.69g Chickpea
Fats 6.04g 0.28g Chickpea
Vitamin C 4mg 0mg Chickpea
Net carbs 50.75g 27.77g Chickpea
Carbs 62.95g 28.17g Chickpea
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 4.31mg 1.2mg Chickpea
Calcium 57mg 10mg Chickpea
Potassium 718mg 35mg Chickpea
Magnesium 79mg 12mg Chickpea
Sugar 10.7g 0.05g Rice
Fiber 12.2g 0.4g Chickpea
Copper 0.656mg 0.069mg Chickpea
Zinc 2.76mg 0.49mg Chickpea
Starch g g
Phosphorus 252mg 43mg Chickpea
Sodium 24mg 1mg Rice
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg 0.04mg Chickpea
Vitamin D 0µg 0µg
Vitamin B1 0.477mg 0.163mg Chickpea
Vitamin B2 0.212mg 0.013mg Chickpea
Vitamin B3 1.541mg 1.476mg Chickpea
Vitamin B5 1.588mg 0.39mg Chickpea
Vitamin B6 0.535mg 0.093mg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 0µg Chickpea
Folate 557µg 58µg Chickpea
Trans Fat 0g g Rice
Saturated Fat 0.603g 0.077g Rice
Monounsaturated Fat 1.377g 0.088g Chickpea
Polyunsaturated fat 2.731g 0.076g Chickpea
Tryptophan 0.2mg 0.031mg Chickpea
Threonine 0.766mg 0.096mg Chickpea
Isoleucine 0.882mg 0.116mg Chickpea
Leucine 1.465mg 0.222mg Chickpea
Lysine 1.377mg 0.097mg Chickpea
Methionine 0.27mg 0.063mg Chickpea
Phenylalanine 1.103mg 0.144mg Chickpea
Valine 0.865mg 0.164mg Chickpea
Histidine 0.566mg 0.063mg Chickpea
Fructose g g

Which food is preferable for your diet?

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

People also compare

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
Rice
Mineral Summary Score
88
Chickpea
14
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
16%
Rice
Carbohydrates
63%
Chickpea
28%
Rice
Fats
28%
Chickpea
1%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 10.65g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.526g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.