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  6. Chickpeas vs. Rice

Chickpeas vs. Rice — In-Depth Nutrition Comparison

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Important differences between chickpeas and rice

  • Rice has less copper, fiber, folate, manganese, iron, phosphorus, protein, zinc, magnesium, and potassium.
  • Chickpeas' daily need coverage for copper is 31% more.
  • Chickpeas have 19 times more fiber than rice. Chickpeas have 7.6g of fiber, while rice has 0.4g.
  • Rice has a higher glycemic index than chickpeas.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Chickpeas vs Rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +731.4%
Contains more IronIron +140.8%
Contains more CopperCopper +410.1%
Contains more ZincZinc +212.2%
Contains more PhosphorusPhosphorus +290.7%
Contains more ManganeseManganese +118.2%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +102.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Rice
Rice
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B2Vitamin B2 +384.6%
Contains more Vitamin B6Vitamin B6 +49.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +196.6%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B3Vitamin B3 +180.6%
Contains more Vitamin B5Vitamin B5 +36.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Rice DV% diff.
Copper 0.352mg 0.069mg 31%
Fiber 7.6g 0.4g 29%
Folate 172µg 58µg 29%
Manganese 1.03mg 0.472mg 24%
Iron 2.89mg 1.2mg 21%
Phosphorus 168mg 43mg 18%
Protein 8.86g 2.69g 12%
Magnesium 48mg 12mg 9%
Zinc 1.53mg 0.49mg 9%
Potassium 291mg 35mg 8%
Selenium 3.7µg 7.5µg 7%
Choline 42.8mg 2.1mg 7%
Polyunsaturated fat 1.156g 0.076g 7%
Vitamin B3 0.526mg 1.476mg 6%
Fats 2.59g 0.28g 4%
Calcium 49mg 10mg 4%
Vitamin B1 0.116mg 0.163mg 4%
Vitamin B2 0.063mg 0.013mg 4%
Vitamin B6 0.139mg 0.093mg 4%
Vitamin K 4µg 0µg 3%
Calories 164kcal 130kcal 2%
Vitamin E 0.35mg 0.04mg 2%
Vitamin B5 0.286mg 0.39mg 2%
Vitamin C 1.3mg 0mg 1%
Saturated fat 0.269g 0.077g 1%
Monounsaturated fat 0.583g 0.088g 1%
Protein per 100 calories 5.4g 2.1g N/A
Calories per 10 g protein 185kcal 483kcal N/A
Weight per 100 calories 61g 77g N/A
Unsaturated / Saturated Fat ratio 6.5 2.1 N/A
Net carbs 19.82g 27.77g N/A
Carbs 27.42g 28.17g 0%
Sugar 4.8g 0.05g N/A
Sodium 7mg 1mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.085mg 0.031mg 0%
Threonine 0.329mg 0.096mg 0%
Isoleucine 0.38mg 0.116mg 0%
Leucine 0.631mg 0.222mg 0%
Lysine 0.593mg 0.097mg 0%
Methionine 0.116mg 0.063mg 0%
Phenylalanine 0.475mg 0.144mg 0%
Valine 0.372mg 0.164mg 0%
Histidine 0.244mg 0.063mg 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +229.4%
Contains more FatsFats +825%
Contains more WaterWater +13.7%
~equal in Carbs ~28.17g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +562.5%
Contains more Poly. FatPolyunsaturated fat +1421.1%
Contains less Sat. FatSaturated fat -71.4%

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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. 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.