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.
| 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.
| 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% |
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% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +122.1% |
| Contains more FatsFats | +661.8% |
| Contains more CarbsCarbs | +28.5% |
| Contains more OtherOther | +130% |
| Contains more WaterWater | +22.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1066% |
| Contains more Poly. FatPolyunsaturated fat | +442.7% |
| Contains less Sat. FatSaturated fat | -81.8% |
