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  6. Chickpeas vs. Rice, brown, medium-grain, cooked

Chickpeas vs. Rice, brown, medium-grain, cooked — In-Depth Nutrition Comparison

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How are chickpeas and rice, brown, medium-grain, cooked different?

  • Chickpeas is richer in folate, copper, iron, fiber, phosphorus, zinc, potassium, and polyunsaturated fat, while rice, brown, medium-grain, cooked is higher in vitamin B3.
  • Chickpeas covers your daily need for folate 42% more than rice, brown, medium-grain, cooked.
  • Chickpeas contains 43 times more Folate than rice, brown, medium-grain, cooked. Chickpeas contains 172µg of Folate, while rice, brown, medium-grain, cooked contains 4µg.

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

Infographic

Chickpeas vs Rice, brown, medium-grain, cooked 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 31% 3% 7% 20% 27% 17% 33% 0.13% 143% 0%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +268.4%
Contains more IronIron +445.3%
Contains more CopperCopper +334.6%
Contains more ZincZinc +146.8%
Contains more PhosphorusPhosphorus +118.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -85.7%
~equal in Magnesium ~44mg
~equal in Manganese ~1.097mg

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% 0% 0% 26% 2.8% 25% 24% 34% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13.7%
Contains more Vitamin B2Vitamin B2 +425%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4200%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +152.9%
Contains more Vitamin B5Vitamin B5 +37.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.149mg
~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
2% 24% 73%
Protein: 2.32 g
Fats: 0.83 g
Carbs: 23.51 g
Water: 72.96 g
Other: 0.38 g
Contains more ProteinProtein +281.9%
Contains more FatsFats +212%
Contains more CarbsCarbs +16.6%
Contains more OtherOther +142.1%
Contains more WaterWater +21.2%

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
22% 39% 39%
Saturated Fat: Sat. Fat 0.165 g
Monounsaturated Fat: Mono. Fat 0.3 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated Fat +94.3%
Contains more Poly. FatPolyunsaturated fat +290.5%
Contains less Sat. FatSaturated Fat -38.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Rice, brown, medium-grain, cooked Opinion
Calories 164kcal 112kcal Chickpeas
Protein 8.86g 2.32g Chickpeas
Fats 2.59g 0.83g Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Net carbs 19.82g 21.71g Rice, brown, medium-grain, cooked
Carbs 27.42g 23.51g Chickpeas
Magnesium 48mg 44mg Chickpeas
Calcium 49mg 10mg Chickpeas
Potassium 291mg 79mg Chickpeas
Iron 2.89mg 0.53mg Chickpeas
Sugar 4.8g Rice, brown, medium-grain, cooked
Fiber 7.6g 1.8g Chickpeas
Copper 0.352mg 0.081mg Chickpeas
Zinc 1.53mg 0.62mg Chickpeas
Phosphorus 168mg 77mg Chickpeas
Sodium 7mg 1mg Rice, brown, medium-grain, cooked
Vitamin A 27IU 0IU Chickpeas
Vitamin A 1µg 0µg Chickpeas
Vitamin E 0.35mg Chickpeas
Manganese 1.03mg 1.097mg Rice, brown, medium-grain, cooked
Selenium 3.7µg Chickpeas
Vitamin B1 0.116mg 0.102mg Chickpeas
Vitamin B2 0.063mg 0.012mg Chickpeas
Vitamin B3 0.526mg 1.33mg Rice, brown, medium-grain, cooked
Vitamin B5 0.286mg 0.392mg Rice, brown, medium-grain, cooked
Vitamin B6 0.139mg 0.149mg Rice, brown, medium-grain, cooked
Vitamin K 4µg Chickpeas
Folate 172µg 4µg Chickpeas
Choline 42.8mg Chickpeas
Saturated Fat 0.269g 0.165g Rice, brown, medium-grain, cooked
Monounsaturated Fat 0.583g 0.3g Chickpeas
Polyunsaturated fat 1.156g 0.296g Chickpeas
Tryptophan 0.085mg 0.03mg Chickpeas
Threonine 0.329mg 0.085mg Chickpeas
Isoleucine 0.38mg 0.098mg Chickpeas
Leucine 0.631mg 0.191mg Chickpeas
Lysine 0.593mg 0.088mg Chickpeas
Methionine 0.116mg 0.052mg Chickpeas
Phenylalanine 0.475mg 0.119mg Chickpeas
Valine 0.372mg 0.136mg Chickpeas
Histidine 0.244mg 0.059mg Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Rice, brown, medium-grain, cooked
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
9%
Rice, brown, medium-grain, cooked
Minerals Daily Need Coverage Score
57%
Chickpeas
28%
Rice, brown, medium-grain, cooked

Comparison summary

Which food is lower in Sugar?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked is lower in glycemic index (difference - 36)
Which food is cheaper?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked is cheaper (difference - $1)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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, brown, medium-grain, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168875/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.