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  6. Chickpeas vs. Brown rice

Chickpeas vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between chickpeas and brown rice

  • Chickpeas are 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 for chickpeas is 41% higher.
  • Chickpeas contain 5 times more iron than brown rice. Chickpeas contain 2.89mg of iron, while brown rice contains 0.56mg.
  • Chickpeas have a lower glycemic index than brown rice.

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% 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% 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

All nutrients comparison - raw data values

Nutrient Chickpeas Brown rice DV% diff.
Folate 172µg 9µg 41%
Iron 2.89mg 0.56mg 29%
Copper 0.352mg 0.106mg 27%
Fiber 7.6g 1.6g 24%
Vitamin B3 0.526mg 2.561mg 13%
Protein 8.86g 2.74g 12%
Starch 24.79g 10%
Phosphorus 168mg 103mg 9%
Zinc 1.53mg 0.71mg 7%
Choline 42.8mg 9.2mg 6%
Potassium 291mg 86mg 6%
Vitamin B1 0.116mg 0.178mg 5%
Calcium 49mg 3mg 5%
Polyunsaturated fat 1.156g 0.366g 5%
Selenium 3.7µg 5.8µg 4%
Vitamin K 4µg 0.2µg 3%
Manganese 1.03mg 0.974mg 2%
Vitamin B5 0.286mg 0.38mg 2%
Calories 164kcal 123kcal 2%
Fats 2.59g 0.97g 2%
Magnesium 48mg 39mg 2%
Monounsaturated fat 0.583g 0.369g 1%
Vitamin C 1.3mg 0mg 1%
Carbs 27.42g 25.58g 1%
Vitamin E 0.35mg 0.17mg 1%
Vitamin B6 0.139mg 0.123mg 1%
Net carbs 19.82g 23.98g N/A
Sugar 4.8g 0.24g N/A
Sodium 7mg 4mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.063mg 0.069mg 0%
Saturated fat 0.269g 0.26g 0%
Tryptophan 0.085mg 0.033mg 0%
Threonine 0.329mg 0.095mg 0%
Isoleucine 0.38mg 0.109mg 0%
Leucine 0.631mg 0.214mg 0%
Lysine 0.593mg 0.099mg 0%
Methionine 0.116mg 0.058mg 0%
Phenylalanine 0.475mg 0.133mg 0%
Valine 0.372mg 0.151mg 0%
Histidine 0.244mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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

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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. 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.