Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chickpeas
  5. Compare
  6. Chickpeas vs. Brown rice

Chickpeas vs. Brown rice — In-Depth Nutrition Comparison

Compare

The main differences between Chickpeas and Brown rice

  • Chickpeas is richer in Folate, Iron, Copper, Fiber, Phosphorus, Zinc, Choline, and Potassium, yet Brown rice is richer in Vitamin B3, and Vitamin B1.
  • Daily need coverage for Folate from Chickpeas is 41% higher.
  • Chickpeas contains 5 times more Iron than Brown rice. Chickpeas contains 2.89mg of Iron, while Brown rice contains 0.56mg.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

Infographic

Chickpeas vs Brown rice 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 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +1533.3%
Contains more PotassiumPotassium +238.4%
Contains more IronIron +416.1%
Contains more CopperCopper +232.1%
Contains more ZincZinc +115.5%
Contains more PhosphorusPhosphorus +63.1%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +56.8%
~equal in Manganese ~0.974mg

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% 1.6% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +105.9%
Contains more Vitamin B6Vitamin B6 +13%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +1811.1%
Contains more CholineCholine +365.2%
Contains more Vitamin B1Vitamin B1 +53.4%
Contains more Vitamin B3Vitamin B3 +386.9%
Contains more Vitamin B5Vitamin B5 +32.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +223.4%
Contains more FatsFats +167%
Contains more OtherOther +109.1%
Contains more WaterWater +16.7%
~equal in Carbs ~25.58g

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated Fat +58%
Contains more Poly. FatPolyunsaturated fat +215.8%
~equal in Saturated Fat ~0.26g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Brown rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Brown rice Opinion
Calories 164kcal 123kcal Chickpeas
Protein 8.86g 2.74g Chickpeas
Fats 2.59g 0.97g Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Net carbs 19.82g 23.98g Brown rice
Carbs 27.42g 25.58g Chickpeas
Magnesium 48mg 39mg Chickpeas
Calcium 49mg 3mg Chickpeas
Potassium 291mg 86mg Chickpeas
Iron 2.89mg 0.56mg Chickpeas
Sugar 4.8g 0.24g Brown rice
Fiber 7.6g 1.6g Chickpeas
Copper 0.352mg 0.106mg Chickpeas
Zinc 1.53mg 0.71mg Chickpeas
Starch 24.79g Brown rice
Phosphorus 168mg 103mg Chickpeas
Sodium 7mg 4mg Brown rice
Vitamin A 27IU 0IU Chickpeas
Vitamin A 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.17mg Chickpeas
Manganese 1.03mg 0.974mg Chickpeas
Selenium 3.7µg 5.8µg Brown rice
Vitamin B1 0.116mg 0.178mg Brown rice
Vitamin B2 0.063mg 0.069mg Brown rice
Vitamin B3 0.526mg 2.561mg Brown rice
Vitamin B5 0.286mg 0.38mg Brown rice
Vitamin B6 0.139mg 0.123mg Chickpeas
Vitamin K 4µg 0.2µg Chickpeas
Folate 172µg 9µg Chickpeas
Choline 42.8mg 9.2mg Chickpeas
Saturated Fat 0.269g 0.26g Brown rice
Monounsaturated Fat 0.583g 0.369g Chickpeas
Polyunsaturated fat 1.156g 0.366g Chickpeas
Tryptophan 0.085mg 0.033mg Chickpeas
Threonine 0.329mg 0.095mg Chickpeas
Isoleucine 0.38mg 0.109mg Chickpeas
Leucine 0.631mg 0.214mg Chickpeas
Lysine 0.593mg 0.099mg Chickpeas
Methionine 0.116mg 0.058mg Chickpeas
Phenylalanine 0.475mg 0.133mg Chickpeas
Valine 0.372mg 0.151mg Chickpeas
Histidine 0.244mg 0.066mg Chickpeas
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Chickpeas
Chickpeas vs Hummus
Hummus
Chickpeas
Chickpeas vs Pea raw
Pea raw
Chickpeas
Chickpeas vs Bean raw
Bean raw
Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Chickpeas
13%
Brown rice
Minerals Daily Need Coverage Score
57%
Chickpeas
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 30)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.56g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.009g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.