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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 Calcium +171.4%
Contains more Iron +119.9%
Contains more Potassium +68.1%
Contains more Copper +25.2%
Contains more Magnesium +124.1%
Contains more Phosphorus +71.8%
Contains less Sodium -70.8%
Contains more Zinc +115.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +171.4%
Contains more Iron +119.9%
Contains more Potassium +68.1%
Contains more Copper +25.2%
Contains more Magnesium +124.1%
Contains more Phosphorus +71.8%
Contains less Sodium -70.8%
Contains more Zinc +115.9%

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

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

All nutrients comparison - raw data values

Nutrient Chickpea Wild rice Opinion
Net carbs 50.75g 68.7g Wild rice
Protein 20.47g 14.73g Chickpea
Fats 6.04g 1.08g Chickpea
Carbs 62.95g 74.9g Wild rice
Calories 378kcal 357kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g 2.5g Wild rice
Fiber 12.2g 6.2g Chickpea
Calcium 57mg 21mg Chickpea
Iron 4.31mg 1.96mg Chickpea
Magnesium 79mg 177mg Wild rice
Phosphorus 252mg 433mg Wild rice
Potassium 718mg 427mg Chickpea
Sodium 24mg 7mg Wild rice
Zinc 2.76mg 5.96mg Wild rice
Copper 0.656mg 0.524mg Chickpea
Vitamin A 67IU 19IU Chickpea
Vitamin E 0.82mg 0.82mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.115mg Chickpea
Vitamin B2 0.212mg 0.262mg Wild rice
Vitamin B3 1.541mg 6.733mg Wild rice
Vitamin B5 1.588mg 1.074mg Chickpea
Vitamin B6 0.535mg 0.391mg Chickpea
Folate 557µg 95µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 1.9µg Chickpea
Tryptophan 0.2mg 0.179mg Chickpea
Threonine 0.766mg 0.469mg Chickpea
Isoleucine 0.882mg 0.618mg Chickpea
Leucine 1.465mg 1.018mg Chickpea
Lysine 1.377mg 0.629mg Chickpea
Methionine 0.27mg 0.438mg Wild rice
Phenylalanine 1.103mg 0.721mg Chickpea
Valine 0.865mg 0.858mg Chickpea
Histidine 0.566mg 0.384mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 0.603g 0.156g Wild rice
Monounsaturated Fat 1.377g 0.159g Chickpea
Polyunsaturated fat 2.731g 0.676g Chickpea

Which food is preferable for your diet?

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

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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

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.

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.