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Chickpea vs Rice - In-Depth Nutrition Comparison

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Differences between Chickpea and Rice

  • Rice contains less Manganese, Folate, Copper, Iron, Fiber, Vitamin B1, Vitamin B6, Phosphorus, Vitamin B5, and Zinc than Chickpea.
  • Chickpea's daily need coverage for Manganese is 906% higher.
  • Rice contains 186 times less Folate than Chickpea. Chickpea contains 557µg of Folate, while Rice contains 3µg.

The food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Chickpea vs 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
Chickpea
Chickpea
7
:
1
Rice
Rice
Contains more Calcium +470%
Contains more Iron +2055%
Contains more Magnesium +558.3%
Contains more Phosphorus +486%
Contains more Potassium +1951.4%
Contains more Zinc +463.3%
Contains more Copper +850.7%
Contains less Sodium -95.8%
Chickpea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +470%
Contains more Iron +2055%
Contains more Magnesium +558.3%
Contains more Phosphorus +486%
Contains more Potassium +1951.4%
Contains more Zinc +463.3%
Contains more Copper +850.7%
Contains less Sodium -95.8%

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
Chickpea
Chickpea
10
:
0
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2285%
Contains more Vitamin B2 +1530.8%
Contains more Vitamin B3 +285.3%
Contains more Vitamin B5 +307.2%
Contains more Vitamin B6 +475.3%
Contains more Folate +18466.7%
Contains more Vitamin K +∞%
Chickpea
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2285%
Contains more Vitamin B2 +1530.8%
Contains more Vitamin B3 +285.3%
Contains more Vitamin B5 +307.2%
Contains more Vitamin B6 +475.3%
Contains more Folate +18466.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea
Chickpea
4
:
1
Rice
Rice
Contains more Protein +661%
Contains more Fats +2057.1%
Contains more Carbs +123.5%
Contains more Other +581%
Contains more Water +791.1%
Chickpea
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +661%
Contains more Fats +2057.1%
Contains more Carbs +123.5%
Contains more Other +581%
Contains more Water +791.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea
Chickpea
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +1464.8%
Contains more Polyunsaturated fat +3493.4%
Contains less Saturated Fat -87.2%
Chickpea
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +1464.8%
Contains more Polyunsaturated fat +3493.4%
Contains less Saturated Fat -87.2%

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

All nutrients comparison - raw data values

Nutrient Chickpea Rice Opinion
Net carbs 50.75g 27.77g Chickpea
Protein 20.47g 2.69g Chickpea
Fats 6.04g 0.28g Chickpea
Carbs 62.95g 28.17g Chickpea
Calories 378kcal 130kcal Chickpea
Sugar 10.7g 0.05g Rice
Fiber 12.2g 0.4g Chickpea
Calcium 57mg 10mg Chickpea
Iron 4.31mg 0.2mg Chickpea
Magnesium 79mg 12mg Chickpea
Phosphorus 252mg 43mg Chickpea
Potassium 718mg 35mg Chickpea
Sodium 24mg 1mg Rice
Zinc 2.76mg 0.49mg Chickpea
Copper 0.656mg 0.069mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin A RAE 3µg 0µg Chickpea
Vitamin E 0.82mg 0.04mg Chickpea
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.02mg Chickpea
Vitamin B2 0.212mg 0.013mg Chickpea
Vitamin B3 1.541mg 0.4mg Chickpea
Vitamin B5 1.588mg 0.39mg Chickpea
Vitamin B6 0.535mg 0.093mg Chickpea
Folate 557µg 3µg Chickpea
Vitamin K 9µg 0µg Chickpea
Tryptophan 0.2mg 0.031mg Chickpea
Threonine 0.766mg 0.096mg Chickpea
Isoleucine 0.882mg 0.116mg Chickpea
Leucine 1.465mg 0.222mg Chickpea
Lysine 1.377mg 0.097mg Chickpea
Methionine 0.27mg 0.063mg Chickpea
Phenylalanine 1.103mg 0.144mg Chickpea
Valine 0.865mg 0.164mg Chickpea
Histidine 0.566mg 0.063mg Chickpea
Saturated Fat 0.603g 0.077g Rice
Monounsaturated Fat 1.377g 0.088g Chickpea
Polyunsaturated fat 2.731g 0.076g Chickpea

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
74%
Chickpea
5%
Rice
Minerals Daily Need Coverage Score
88%
Chickpea
10%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 10.65g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.526g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 24)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.