Chickpeas vs. Rice — In-Depth Nutrition Comparison
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Important differences between chickpeas and rice
- Rice has less folate, iron, copper, fiber, manganese, phosphorus, zinc, magnesium, vitamin B1, and potassium.
- Chickpeas' daily need coverage for folate is 42% more.
- Chickpeas have 19 times more fiber than rice. Chickpeas have 7.6g of fiber, while rice has 0.4g.
- Rice has a higher glycemic index than chickpeas.
The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, unenriched, cooked without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +390% |
| Contains more PotassiumPotassium | +731.4% |
| Contains more IronIron | +1345% |
| Contains more CopperCopper | +410.1% |
| Contains more ZincZinc | +212.2% |
| Contains more PhosphorusPhosphorus | +290.7% |
| Contains more ManganeseManganese | +118.2% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +102.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin B1Vitamin B1 | +480% |
| Contains more Vitamin B2Vitamin B2 | +384.6% |
| Contains more Vitamin B3Vitamin B3 | +31.5% |
| Contains more Vitamin B6Vitamin B6 | +49.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +5633.3% |
| Contains more CholineCholine | +1938.1% |
| Contains more Vitamin B5Vitamin B5 | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 172µg | 3µg | 42% |
| Iron | 2.89mg | 0.2mg | 34% |
| Copper | 0.352mg | 0.069mg | 31% |
| Fiber | 7.6g | 0.4g | 29% |
| Manganese | 1.03mg | 0.472mg | 24% |
| Phosphorus | 168mg | 43mg | 18% |
| Protein | 8.86g | 2.69g | 12% |
| Zinc | 1.53mg | 0.49mg | 9% |
| Magnesium | 48mg | 12mg | 9% |
| Vitamin B1 | 0.116mg | 0.02mg | 8% |
| Potassium | 291mg | 35mg | 8% |
| Selenium | 3.7µg | 7.5µg | 7% |
| Choline | 42.8mg | 2.1mg | 7% |
| Polyunsaturated fat | 1.156g | 0.076g | 7% |
| Calcium | 49mg | 10mg | 4% |
| Vitamin B6 | 0.139mg | 0.093mg | 4% |
| Vitamin B2 | 0.063mg | 0.013mg | 4% |
| Fats | 2.59g | 0.28g | 4% |
| Vitamin K | 4µg | 0µg | 3% |
| Vitamin B5 | 0.286mg | 0.39mg | 2% |
| Calories | 164kcal | 130kcal | 2% |
| Vitamin E | 0.35mg | 0.04mg | 2% |
| Saturated fat | 0.269g | 0.077g | 1% |
| Vitamin B3 | 0.526mg | 0.4mg | 1% |
| Monounsaturated fat | 0.583g | 0.088g | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Carbs | 27.42g | 28.17g | 0% |
| Net carbs | 19.82g | 27.77g | N/A |
| Sugar | 4.8g | 0.05g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.085mg | 0.031mg | 0% |
| Threonine | 0.329mg | 0.096mg | 0% |
| Isoleucine | 0.38mg | 0.116mg | 0% |
| Leucine | 0.631mg | 0.222mg | 0% |
| Lysine | 0.593mg | 0.097mg | 0% |
| Methionine | 0.116mg | 0.063mg | 0% |
| Phenylalanine | 0.475mg | 0.144mg | 0% |
| Valine | 0.372mg | 0.164mg | 0% |
| Histidine | 0.244mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +229.4% |
| Contains more FatsFats | +825% |
| Contains more OtherOther | +119% |
| Contains more WaterWater | +13.7% |
~equal in
Carbs
~28.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +562.5% |
| Contains more Poly. FatPolyunsaturated fat | +1421.1% |
| Contains less Sat. FatSaturated fat | -71.4% |