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  6. Brown rice vs. Chickpeas

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, and Vitamin B1, yet Chickpeas is richer in Folate, Iron, Copper, Fiber, Phosphorus, Zinc, Choline, and Potassium.
  • Daily need coverage for Folate from Chickpeas is 41% higher.
  • Brown rice contains 5 times more Vitamin B3 than Chickpeas. Brown rice contains 2.561mg of Vitamin B3, while Chickpeas contains 0.526mg.

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

Infographic

Brown rice vs Chickpeas 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
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%
Contains more CholineCholine +365.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more WaterWater +16.7%
Contains more ProteinProtein +223.4%
Contains more FatsFats +167%
Contains more OtherOther +109.1%
~equal in Carbs ~27.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
13% 29% 58%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated Fat +58%
Contains more Poly. FatPolyunsaturated fat +215.8%
~equal in Saturated Fat ~0.269g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Chickpeas
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Chickpeas Opinion
Calories 123kcal 164kcal Chickpeas
Protein 2.74g 8.86g Chickpeas
Fats 0.97g 2.59g Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Net carbs 23.98g 19.82g Brown rice
Carbs 25.58g 27.42g Chickpeas
Magnesium 39mg 48mg Chickpeas
Calcium 3mg 49mg Chickpeas
Potassium 86mg 291mg Chickpeas
Iron 0.56mg 2.89mg Chickpeas
Sugar 0.24g 4.8g Brown rice
Fiber 1.6g 7.6g Chickpeas
Copper 0.106mg 0.352mg Chickpeas
Zinc 0.71mg 1.53mg Chickpeas
Starch 24.79g Brown rice
Phosphorus 103mg 168mg Chickpeas
Sodium 4mg 7mg Brown rice
Vitamin A 0IU 27IU Chickpeas
Vitamin A 0µg 1µg Chickpeas
Vitamin E 0.17mg 0.35mg Chickpeas
Manganese 0.974mg 1.03mg Chickpeas
Selenium 5.8µg 3.7µg Brown rice
Vitamin B1 0.178mg 0.116mg Brown rice
Vitamin B2 0.069mg 0.063mg Brown rice
Vitamin B3 2.561mg 0.526mg Brown rice
Vitamin B5 0.38mg 0.286mg Brown rice
Vitamin B6 0.123mg 0.139mg Chickpeas
Vitamin K 0.2µg 4µg Chickpeas
Folate 9µg 172µg Chickpeas
Choline 9.2mg 42.8mg Chickpeas
Saturated Fat 0.26g 0.269g Brown rice
Monounsaturated Fat 0.369g 0.583g Chickpeas
Polyunsaturated fat 0.366g 1.156g Chickpeas
Tryptophan 0.033mg 0.085mg Chickpeas
Threonine 0.095mg 0.329mg Chickpeas
Isoleucine 0.109mg 0.38mg Chickpeas
Leucine 0.214mg 0.631mg Chickpeas
Lysine 0.099mg 0.593mg Chickpeas
Methionine 0.058mg 0.116mg Chickpeas
Phenylalanine 0.133mg 0.475mg Chickpeas
Valine 0.151mg 0.372mg Chickpeas
Histidine 0.066mg 0.244mg Chickpeas
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Chickpeas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
21%
Chickpeas
Minerals Daily Need Coverage Score
32%
Brown rice
57%
Chickpeas

Comparison summary

Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 30)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.56g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.009g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.