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  6. Chickpeas vs. Wild rice

Chickpeas vs. Wild rice — In-Depth Nutrition Comparison

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What are the main differences between Chickpeas and Wild rice?

  • Chickpeas has more Folate, Manganese, Iron, Copper, Fiber, Phosphorus, Choline, Potassium, Vitamin B1, and Selenium than Wild rice.
  • Chickpeas's daily need coverage for Folate is 37% higher.
  • Wild rice has 5 times less Iron than Chickpeas. Chickpeas has 2.89mg of Iron, while Wild rice has 0.6mg.

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

Infographic

Chickpeas vs Wild rice infographic
Infographic link

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
Chickpeas
9
:
1
Wild rice
Wild rice
Contains more Calcium +1533.3%
Contains more Iron +381.7%
Contains more Magnesium +50%
Contains more Phosphorus +104.9%
Contains more Potassium +188.1%
Contains more Zinc +14.2%
Contains more Copper +190.9%
Contains more Manganese +265.2%
Contains more Selenium +362.5%
Contains less Sodium -57.1%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1533.3%
Contains more Iron +381.7%
Contains more Magnesium +50%
Contains more Phosphorus +104.9%
Contains more Potassium +188.1%
Contains more Zinc +14.2%
Contains more Copper +190.9%
Contains more Manganese +265.2%
Contains more Selenium +362.5%
Contains less Sodium -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
Chickpeas
8
:
2
Wild rice
Wild rice
Contains more Vitamin A +800%
Contains more Vitamin E +45.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +123.1%
Contains more Vitamin B5 +85.7%
Contains more Folate +561.5%
Contains more Vitamin K +700%
Contains more Vitamin B2 +38.1%
Contains more Vitamin B3 +144.7%
Equal in Vitamin B6 - 0.135
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +800%
Contains more Vitamin E +45.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +123.1%
Contains more Vitamin B5 +85.7%
Contains more Folate +561.5%
Contains more Vitamin K +700%
Contains more Vitamin B2 +38.1%
Contains more Vitamin B3 +144.7%
Equal in Vitamin B6 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
4
:
1
Wild rice
Wild rice
Contains more Protein +122.1%
Contains more Fats +661.8%
Contains more Carbs +28.5%
Contains more Other +130%
Contains more Water +22.8%
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +122.1%
Contains more Fats +661.8%
Contains more Carbs +28.5%
Contains more Other +130%
Contains more Water +22.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +1066%
Contains more Polyunsaturated fat +442.7%
Contains less Saturated Fat -81.8%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +1066%
Contains more Polyunsaturated fat +442.7%
Contains less Saturated Fat -81.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Wild rice Opinion
Net carbs 19.82g 19.54g Chickpeas
Protein 8.86g 3.99g Chickpeas
Fats 2.59g 0.34g Chickpeas
Carbs 27.42g 21.34g Chickpeas
Calories 164kcal 101kcal Chickpeas
Fructose 0.2g Wild rice
Sugar 4.8g 0.73g Wild rice
Fiber 7.6g 1.8g Chickpeas
Calcium 49mg 3mg Chickpeas
Iron 2.89mg 0.6mg Chickpeas
Magnesium 48mg 32mg Chickpeas
Phosphorus 168mg 82mg Chickpeas
Potassium 291mg 101mg Chickpeas
Sodium 7mg 3mg Wild rice
Zinc 1.53mg 1.34mg Chickpeas
Copper 0.352mg 0.121mg Chickpeas
Manganese 1.03mg 0.282mg Chickpeas
Selenium 3.7µg 0.8µg Chickpeas
Vitamin A 27IU 3IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.24mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.052mg Chickpeas
Vitamin B2 0.063mg 0.087mg Wild rice
Vitamin B3 0.526mg 1.287mg Wild rice
Vitamin B5 0.286mg 0.154mg Chickpeas
Vitamin B6 0.139mg 0.135mg Chickpeas
Folate 172µg 26µg Chickpeas
Vitamin K 4µg 0.5µg Chickpeas
Tryptophan 0.085mg 0.049mg Chickpeas
Threonine 0.329mg 0.127mg Chickpeas
Isoleucine 0.38mg 0.167mg Chickpeas
Leucine 0.631mg 0.276mg Chickpeas
Lysine 0.593mg 0.17mg Chickpeas
Methionine 0.116mg 0.119mg Wild rice
Phenylalanine 0.475mg 0.195mg Chickpeas
Valine 0.372mg 0.232mg Chickpeas
Histidine 0.244mg 0.104mg Chickpeas
Saturated Fat 0.269g 0.049g Wild rice
Monounsaturated Fat 0.583g 0.05g Chickpeas
Polyunsaturated fat 1.156g 0.213g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Chickpeas
10%
Wild rice
Minerals Daily Need Coverage Score
57%
Chickpeas
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 4.07g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.22g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.