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Chickpea vs Wild rice - In-Depth Nutrition Comparison

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The main differences between Chickpea and Wild rice

  • Chickpea is richer in Manganese, Folate, Vitamin B1, Iron, Fiber, and Copper, yet Wild rice is richer in Vitamin B3, Zinc, Phosphorus, and Magnesium.
  • Daily need coverage for Manganese from Chickpea is 869% higher.
  • Chickpea contains 6 times more Folate than Wild rice. Chickpea contains 557µg of Folate, while Wild rice contains 95µg.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Wild rice, raw.

Infographic

Chickpea vs Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +119.9%
Contains more Calcium +171.4%
Contains more Potassium +68.1%
Contains more Copper +25.2%
Contains more Magnesium +124.1%
Contains more Zinc +115.9%
Contains more Phosphorus +71.8%
Contains less Sodium -70.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +119.9%
Contains more Calcium +171.4%
Contains more Potassium +68.1%
Contains more Copper +25.2%
Contains more Magnesium +124.1%
Contains more Zinc +115.9%
Contains more Phosphorus +71.8%
Contains less Sodium -70.8%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +252.6%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B5 +47.9%
Contains more Vitamin B6 +36.8%
Contains more Vitamin K +373.7%
Contains more Folate +486.3%
Contains more Vitamin B2 +23.6%
Contains more Vitamin B3 +336.9%
Equal in Vitamin E - 0.82
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin C +∞%
Contains more Vitamin A +252.6%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B5 +47.9%
Contains more Vitamin B6 +36.8%
Contains more Vitamin K +373.7%
Contains more Folate +486.3%
Contains more Vitamin B2 +23.6%
Contains more Vitamin B3 +336.9%
Equal in Vitamin E - 0.82

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
39
Wild rice
Mineral Summary Score
88
Chickpea
96
Wild 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
88%
Wild rice
Carbohydrates
63%
Chickpea
75%
Wild rice
Fats
28%
Chickpea
5%
Wild rice

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 8.2g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.447g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 21)
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 richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Chickpea Wild rice Opinion
Calories 378 357 Chickpea
Protein 20.47 14.73 Chickpea
Fats 6.04 1.08 Chickpea
Vitamin C 4 0 Chickpea
Carbs 62.95 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 4.31 1.96 Chickpea
Calcium 57 21 Chickpea
Potassium 718 427 Chickpea
Magnesium 79 177 Wild rice
Sugar 10.7 2.5 Wild rice
Fiber 12.2 6.2 Chickpea
Copper 0.656 0.524 Chickpea
Zinc 2.76 5.96 Wild rice
Starch
Phosphorus 252 433 Wild rice
Sodium 24 7 Wild rice
Vitamin A 67 19 Chickpea
Vitamin E 0.82 0.82
Vitamin D 0 0
Vitamin B1 0.477 0.115 Chickpea
Vitamin B2 0.212 0.262 Wild rice
Vitamin B3 1.541 6.733 Wild rice
Vitamin B5 1.588 1.074 Chickpea
Vitamin B6 0.535 0.391 Chickpea
Vitamin B12 0 0
Vitamin K 9 1.9 Chickpea
Folate 557 95 Chickpea
Trans Fat 0 Wild rice
Saturated Fat 0.603 0.156 Wild rice
Monounsaturated Fat 1.377 0.159 Chickpea
Polyunsaturated fat 2.731 0.676 Chickpea
Tryptophan 0.2 0.179 Chickpea
Threonine 0.766 0.469 Chickpea
Isoleucine 0.882 0.618 Chickpea
Leucine 1.465 1.018 Chickpea
Lysine 1.377 0.629 Chickpea
Methionine 0.27 0.438 Wild rice
Phenylalanine 1.103 0.721 Chickpea
Valine 0.865 0.858 Chickpea
Histidine 0.566 0.384 Chickpea
Fructose

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.