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Brown rice vs Chickpea - In-Depth Nutrition Comparison

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Summary of differences between Brown rice and Chickpea

  • Brown rice has less Manganese, Folate, Copper, Iron, Fiber, Vitamin B6, Vitamin B1, Vitamin B5, Phosphorus, and Zinc than Chickpea.
  • Chickpea covers your daily need of Manganese 884% more than Brown rice.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Brown rice vs Chickpea 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 less Sodium -83.3%
Contains more Calcium +1800%
Contains more Iron +669.6%
Contains more Magnesium +102.6%
Contains more Phosphorus +144.7%
Contains more Potassium +734.9%
Contains more Zinc +288.7%
Contains more Copper +518.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains less Sodium -83.3%
Contains more Calcium +1800%
Contains more Iron +669.6%
Contains more Magnesium +102.6%
Contains more Phosphorus +144.7%
Contains more Potassium +734.9%
Contains more Zinc +288.7%
Contains more Copper +518.9%

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 B3 +66.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +382.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +207.2%
Contains more Vitamin B5 +317.9%
Contains more Vitamin B6 +335%
Contains more Folate +6088.9%
Contains more Vitamin K +4400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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%
Contains more Vitamin B3 +66.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +382.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +207.2%
Contains more Vitamin B5 +317.9%
Contains more Vitamin B6 +335%
Contains more Folate +6088.9%
Contains more Vitamin K +4400%

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

All nutrients comparison - raw data values

Nutrient Brown rice Chickpea Opinion
Net carbs 23.98g 50.75g Chickpea
Protein 2.74g 20.47g Chickpea
Fats 0.97g 6.04g Chickpea
Carbs 25.58g 62.95g Chickpea
Calories 123kcal 378kcal Chickpea
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g 10.7g Brown rice
Fiber 1.6g 12.2g Chickpea
Calcium 3mg 57mg Chickpea
Iron 0.56mg 4.31mg Chickpea
Magnesium 39mg 79mg Chickpea
Phosphorus 103mg 252mg Chickpea
Potassium 86mg 718mg Chickpea
Sodium 4mg 24mg Brown rice
Zinc 0.71mg 2.76mg Chickpea
Copper 0.106mg 0.656mg Chickpea
Vitamin A 0IU 67IU Chickpea
Vitamin E 0.17mg 0.82mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4mg Chickpea
Vitamin B1 0.178mg 0.477mg Chickpea
Vitamin B2 0.069mg 0.212mg Chickpea
Vitamin B3 2.561mg 1.541mg Brown rice
Vitamin B5 0.38mg 1.588mg Chickpea
Vitamin B6 0.123mg 0.535mg Chickpea
Folate 9µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 9µg Chickpea
Tryptophan 0.033mg 0.2mg Chickpea
Threonine 0.095mg 0.766mg Chickpea
Isoleucine 0.109mg 0.882mg Chickpea
Leucine 0.214mg 1.465mg Chickpea
Lysine 0.099mg 1.377mg Chickpea
Methionine 0.058mg 0.27mg Chickpea
Phenylalanine 0.133mg 1.103mg Chickpea
Valine 0.151mg 0.865mg Chickpea
Histidine 0.066mg 0.566mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 0.603g Brown rice
Monounsaturated Fat 0.369g 1.377g Chickpea
Polyunsaturated fat 0.366g 2.731g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Chickpea
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
14
Brown rice
74
Chickpea
Mineral Summary Score
20
Brown rice
88
Chickpea

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
16%
Brown rice
123%
Chickpea
Carbohydrates
26%
Brown rice
63%
Chickpea
Fats
4%
Brown rice
28%
Chickpea

Comparison summary

Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 30)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $1)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 10.46g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.343g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.