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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1800%
Contains more Iron +669.6%
Contains more Magnesium +102.6%
Contains more Phosphorus +144.7%
Contains more Potassium +734.9%
Contains more Zinc +288.7%
Contains more Copper +518.9%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +1800%
Contains more Iron +669.6%
Contains more Magnesium +102.6%
Contains more Phosphorus +144.7%
Contains more Potassium +734.9%
Contains more Zinc +288.7%
Contains more Copper +518.9%
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 A +∞%
Contains more Vitamin E +382.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +207.2%
Contains more Vitamin B5 +317.9%
Contains more Vitamin B6 +335%
Contains more Folate +6088.9%
Contains more Vitamin K +4400%
Contains more Vitamin B3 +66.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +382.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +207.2%
Contains more Vitamin B5 +317.9%
Contains more Vitamin B6 +335%
Contains more Folate +6088.9%
Contains more Vitamin K +4400%
Contains more Vitamin B3 +66.2%

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

All nutrients comparison - raw data values

Nutrient Chickpea Brown rice Opinion
Net carbs 50.75g 23.98g Chickpea
Protein 20.47g 2.74g Chickpea
Fats 6.04g 0.97g Chickpea
Carbs 62.95g 25.58g Chickpea
Calories 378kcal 123kcal Chickpea
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 10.7g 0.24g Brown rice
Fiber 12.2g 1.6g Chickpea
Calcium 57mg 3mg Chickpea
Iron 4.31mg 0.56mg Chickpea
Magnesium 79mg 39mg Chickpea
Phosphorus 252mg 103mg Chickpea
Potassium 718mg 86mg Chickpea
Sodium 24mg 4mg Brown rice
Zinc 2.76mg 0.71mg Chickpea
Copper 0.656mg 0.106mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg 0.17mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.178mg Chickpea
Vitamin B2 0.212mg 0.069mg Chickpea
Vitamin B3 1.541mg 2.561mg Brown rice
Vitamin B5 1.588mg 0.38mg Chickpea
Vitamin B6 0.535mg 0.123mg Chickpea
Folate 557µg 9µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 0.2µg Chickpea
Tryptophan 0.2mg 0.033mg Chickpea
Threonine 0.766mg 0.095mg Chickpea
Isoleucine 0.882mg 0.109mg Chickpea
Leucine 1.465mg 0.214mg Chickpea
Lysine 1.377mg 0.099mg Chickpea
Methionine 0.27mg 0.058mg Chickpea
Phenylalanine 1.103mg 0.133mg Chickpea
Valine 0.865mg 0.151mg Chickpea
Histidine 0.566mg 0.066mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.603g 0.26g Brown rice
Monounsaturated Fat 1.377g 0.369g Chickpea
Polyunsaturated fat 2.731g 0.366g Chickpea

Which food is preferable for your diet?

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

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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

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)

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.