Chickpeas vs. Wild rice — In-Depth Nutrition Comparison

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What are the main differences between chickpeas and wild rice?

Chickpeas have more folate, manganese, iron, copper, fiber, phosphorus, choline, potassium, vitamin B1, and selenium than wild rice.
Chickpeas' daily need coverage for folate is 37% higher.
Wild rice has 5 times less iron than chickpeas. Chickpeas have 2.89mg of iron, while wild rice has 0.6mg.
Wild rice has a higher glycemic index (57) than chickpeas (36).

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Wild rice, cooked types in this comparison.

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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.

Chickpeas

Wild rice

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+1533.3%
Contains more PotassiumPotassium	+188.1%
Contains more IronIron	+381.7%
Contains more CopperCopper	+190.9%
Contains more ZincZinc	+14.2%
Contains more PhosphorusPhosphorus	+104.9%
Contains more ManganeseManganese	+265.2%
Contains more SeleniumSelenium	+362.5%

Contains less SodiumSodium

-57.1%

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.

Chickpeas

Wild rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+45.8%
Contains more Vitamin B1Vitamin B1	+123.1%
Contains more Vitamin B5Vitamin B5	+85.7%
Contains more Vitamin KVitamin K	+700%
Contains more FolateFolate	+561.5%

Contains more Vitamin B2Vitamin B2	+38.1%
Contains more Vitamin B3Vitamin B3	+144.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.135mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	172µg	26µg	37%
Manganese	1.03mg	0.282mg	33%
Iron	2.89mg	0.6mg	29%
Copper	0.352mg	0.121mg	26%
Fiber	7.6g	1.8g	23%
Phosphorus	168mg	82mg	12%
Protein	8.86g	3.99g	10%
Potassium	291mg	101mg	6%
Choline	42.8mg	10.2mg	6%
Polyunsaturated fat	1.156g	0.213g	6%
Calcium	49mg	3mg	5%
Selenium	3.7µg	0.8µg	5%
Vitamin B1	0.116mg	0.052mg	5%
Vitamin B3	0.526mg	1.287mg	5%
Magnesium	48mg	32mg	4%
Calories	164kcal	101kcal	3%
Fats	2.59g	0.34g	3%
Vitamin B5	0.286mg	0.154mg	3%
Vitamin K	4µg	0.5µg	3%
Carbs	27.42g	21.34g	2%
Zinc	1.53mg	1.34mg	2%
Vitamin B2	0.063mg	0.087mg	2%
Vitamin C	1.3mg	0mg	1%
Vitamin E	0.35mg	0.24mg	1%
Saturated fat	0.269g	0.049g	1%
Monounsaturated fat	0.583g	0.05g	1%
Protein per 100 calories	5.4g	4g	N/A
Calories per 10 g protein	185kcal	253kcal	N/A
Weight per 100 calories	61g	99g	N/A
Unsaturated / Saturated Fat ratio	6.5	5.4	N/A
Net carbs	19.82g	19.54g	N/A
Sugar	4.8g	0.73g	N/A
Sodium	7mg	3mg	0%
Vitamin A	1µg	0µg	0%
Vitamin B6	0.139mg	0.135mg	0%
Tryptophan	0.085mg	0.049mg	0%
Threonine	0.329mg	0.127mg	0%
Isoleucine	0.38mg	0.167mg	0%
Leucine	0.631mg	0.276mg	0%
Lysine	0.593mg	0.17mg	0%
Methionine	0.116mg	0.119mg	0%
Phenylalanine	0.475mg	0.195mg	0%
Valine	0.372mg	0.232mg	0%
Histidine	0.244mg	0.104mg	0%
Fructose		0.2g	0%