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Chickpea vs Brown rice - In-Depth Nutrition Comparison

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Summary of differences between Chickpea and Brown rice

  • Brown rice has less Manganese, Folate, Copper, Iron, Fiber, Vitamin B6, Vitamin B1, Vitamin B5, Phosphorus, and Zinc than Chickpea.
  • Chickpea covers your daily need of Manganese 884% more than Brown rice.
  • Chickpea has 62 times more Folate than Brown rice. While Chickpea has 557µg of Folate, Brown rice has only 9µg.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Rice, brown, long-grain, cooked.

Infographic

Chickpea vs Brown 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
Contains more Iron +669.6%
Contains more Calcium +1800%
Contains more Potassium +734.9%
Contains more Magnesium +102.6%
Contains more Copper +518.9%
Contains more Zinc +288.7%
Contains more Phosphorus +144.7%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +669.6%
Contains more Calcium +1800%
Contains more Potassium +734.9%
Contains more Magnesium +102.6%
Contains more Copper +518.9%
Contains more Zinc +288.7%
Contains more Phosphorus +144.7%
Contains less Sodium -83.3%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +382.4%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +207.2%
Contains more Vitamin B5 +317.9%
Contains more Vitamin B6 +335%
Contains more Vitamin K +4400%
Contains more Folate +6088.9%
Contains more Vitamin B3 +66.2%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +382.4%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +207.2%
Contains more Vitamin B5 +317.9%
Contains more Vitamin B6 +335%
Contains more Vitamin K +4400%
Contains more Folate +6088.9%
Contains more Vitamin B3 +66.2%

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
14
Brown rice
Mineral Summary Score
88
Chickpea
20
Brown 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%
Brown rice
Carbohydrates
63%
Chickpea
26%
Brown rice
Fats
28%
Chickpea
4%
Brown rice

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 30)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $1)
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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 10.46g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.343g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Chickpea Brown rice Opinion
Calories 378 123 Chickpea
Protein 20.47 2.74 Chickpea
Fats 6.04 0.97 Chickpea
Vitamin C 4 0 Chickpea
Net carbs 50.75 23.979999542236328 Chickpea
Carbs 62.95 25.58 Chickpea
Cholesterol 0 0
Vitamin D 0 0
Iron 4.31 0.56 Chickpea
Calcium 57 3 Chickpea
Potassium 718 86 Chickpea
Magnesium 79 39 Chickpea
Sugar 10.7 0.24 Brown rice
Fiber 12.2 1.6 Chickpea
Copper 0.656 0.106 Chickpea
Zinc 2.76 0.71 Chickpea
Starch 24.79 Brown rice
Phosphorus 252 103 Chickpea
Sodium 24 4 Brown rice
Vitamin A 67 0 Chickpea
Vitamin E 0.82 0.17 Chickpea
Vitamin D 0 0
Vitamin B1 0.477 0.178 Chickpea
Vitamin B2 0.212 0.069 Chickpea
Vitamin B3 1.541 2.561 Brown rice
Vitamin B5 1.588 0.38 Chickpea
Vitamin B6 0.535 0.123 Chickpea
Vitamin B12 0 0
Vitamin K 9 0.2 Chickpea
Folate 557 9 Chickpea
Trans Fat 0 0
Saturated Fat 0.603 0.26 Brown rice
Monounsaturated Fat 1.377 0.369 Chickpea
Polyunsaturated fat 2.731 0.366 Chickpea
Tryptophan 0.2 0.033 Chickpea
Threonine 0.766 0.095 Chickpea
Isoleucine 0.882 0.109 Chickpea
Leucine 1.465 0.214 Chickpea
Lysine 1.377 0.099 Chickpea
Methionine 0.27 0.058 Chickpea
Phenylalanine 1.103 0.133 Chickpea
Valine 0.865 0.151 Chickpea
Histidine 0.566 0.066 Chickpea
Fructose 0 Brown rice

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. 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.