Brown rice vs. Chickpeas — In-Depth Nutrition Comparison

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The main differences between brown rice and chickpeas

Brown rice is richer in vitamin B3, yet chickpeas are richer in folate, iron, copper, fiber, protein, phosphorus, zinc, choline, and potassium.
Daily need coverage for folate for chickpeas is 41% higher.
Brown rice contains 5 times more vitamin B3 than chickpeas. Brown rice contains 2.561mg of vitamin B3, while chickpeas contain 0.526mg.
Chickpeas have a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Brown rice

Chickpeas

Contains less SodiumSodium	-42.9%
Contains more SeleniumSelenium	+56.8%

Contains more MagnesiumMagnesium	+23.1%
Contains more CalciumCalcium	+1533.3%
Contains more PotassiumPotassium	+238.4%
Contains more IronIron	+416.1%
Contains more CopperCopper	+232.1%
Contains more ZincZinc	+115.5%
Contains more PhosphorusPhosphorus	+63.1%

~equal in Manganese ~1.03mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Brown rice

Chickpeas

Contains more Vitamin B1Vitamin B1	+53.4%
Contains more Vitamin B3Vitamin B3	+386.9%
Contains more Vitamin B5Vitamin B5	+32.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+105.9%
Contains more Vitamin B6Vitamin B6	+13%
Contains more Vitamin KVitamin K	+1900%
Contains more FolateFolate	+1811.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.063mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	9µg	172µg	41%
Iron	0.56mg	2.89mg	29%
Copper	0.106mg	0.352mg	27%
Fiber	1.6g	7.6g	24%
Vitamin B3	2.561mg	0.526mg	13%
Protein	2.74g	8.86g	12%
Starch	24.79g		10%
Phosphorus	103mg	168mg	9%
Zinc	0.71mg	1.53mg	7%
Potassium	86mg	291mg	6%
Choline	9.2mg	42.8mg	6%
Calcium	3mg	49mg	5%
Vitamin B1	0.178mg	0.116mg	5%
Polyunsaturated fat	0.366g	1.156g	5%
Selenium	5.8µg	3.7µg	4%
Vitamin K	0.2µg	4µg	3%
Calories	123kcal	164kcal	2%
Fats	0.97g	2.59g	2%
Magnesium	39mg	48mg	2%
Manganese	0.974mg	1.03mg	2%
Vitamin B5	0.38mg	0.286mg	2%
Omega-6 (Linoleic acid)	0.355g		2%
Vitamin C	0mg	1.3mg	1%
Carbs	25.58g	27.42g	1%
Vitamin E	0.17mg	0.35mg	1%
Vitamin B6	0.123mg	0.139mg	1%
Monounsaturated fat	0.369g	0.583g	1%
Omega-3 (ALA)	0.011g		1%
Protein per 100 calories	2.2g	5.4g	N/A
Calories per 10 g protein	449kcal	185kcal	N/A
Weight per 100 calories	81g	61g	N/A
Unsaturated / Saturated Fat ratio	2.8	6.5	N/A
Net carbs	23.98g	19.82g	N/A
Sugar	0.24g	4.8g	N/A
Sodium	4mg	7mg	0%
Vitamin A	0µg	1µg	0%
Vitamin B2	0.069mg	0.063mg	0%
Saturated fat	0.26g	0.269g	0%
Tryptophan	0.033mg	0.085mg	0%
Threonine	0.095mg	0.329mg	0%
Isoleucine	0.109mg	0.38mg	0%
Leucine	0.214mg	0.631mg	0%
Lysine	0.099mg	0.593mg	0%
Methionine	0.058mg	0.116mg	0%
Phenylalanine	0.133mg	0.475mg	0%
Valine	0.151mg	0.372mg	0%
Histidine	0.066mg	0.244mg	0%