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  6. Rice vs. Chickpeas

Rice vs. Chickpeas — In-Depth Nutrition Comparison

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Important differences between Rice and Chickpeas

  • Rice has less Copper, Fiber, Folate, Manganese, Iron, Phosphorus, Zinc, Magnesium, Potassium, and Choline.
  • Chickpeas's daily need coverage for Copper is 31% more.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

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.
Rice
Rice
2
:
8
Chickpeas
Chickpeas
Contains less Sodium -85.7%
Contains more Selenium +102.7%
Contains more Calcium +390%
Contains more Iron +140.8%
Contains more Magnesium +300%
Contains more Phosphorus +290.7%
Contains more Potassium +731.4%
Contains more Zinc +212.2%
Contains more Copper +410.1%
Contains more Manganese +118.2%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains less Sodium -85.7%
Contains more Selenium +102.7%
Contains more Calcium +390%
Contains more Iron +140.8%
Contains more Magnesium +300%
Contains more Phosphorus +290.7%
Contains more Potassium +731.4%
Contains more Zinc +212.2%
Contains more Copper +410.1%
Contains more Manganese +118.2%

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.
Rice
Rice
3
:
7
Chickpeas
Chickpeas
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +180.6%
Contains more Vitamin B5 +36.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +775%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +384.6%
Contains more Vitamin B6 +49.5%
Contains more Folate +196.6%
Contains more Vitamin K +∞%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +180.6%
Contains more Vitamin B5 +36.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +775%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +384.6%
Contains more Vitamin B6 +49.5%
Contains more Folate +196.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
:
3
Chickpeas
Chickpeas
Contains more Water +13.7%
Contains more Protein +229.4%
Contains more Fats +825%
Contains more Other +119%
Equal in Carbs - 27.42
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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
Contains more Water +13.7%
Contains more Protein +229.4%
Contains more Fats +825%
Contains more Other +119%
Equal in Carbs - 27.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Chickpeas
Chickpeas
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +562.5%
Contains more Polyunsaturated fat +1421.1%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +562.5%
Contains more Polyunsaturated fat +1421.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Chickpeas Opinion
Net carbs 27.77g 19.82g Rice
Protein 2.69g 8.86g Chickpeas
Fats 0.28g 2.59g Chickpeas
Carbs 28.17g 27.42g Rice
Calories 130kcal 164kcal Chickpeas
Sugar 0.05g 4.8g Rice
Fiber 0.4g 7.6g Chickpeas
Calcium 10mg 49mg Chickpeas
Iron 1.2mg 2.89mg Chickpeas
Magnesium 12mg 48mg Chickpeas
Phosphorus 43mg 168mg Chickpeas
Potassium 35mg 291mg Chickpeas
Sodium 1mg 7mg Rice
Zinc 0.49mg 1.53mg Chickpeas
Copper 0.069mg 0.352mg Chickpeas
Manganese 0.472mg 1.03mg Chickpeas
Selenium 7.5µg 3.7µg Rice
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.04mg 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.163mg 0.116mg Rice
Vitamin B2 0.013mg 0.063mg Chickpeas
Vitamin B3 1.476mg 0.526mg Rice
Vitamin B5 0.39mg 0.286mg Rice
Vitamin B6 0.093mg 0.139mg Chickpeas
Folate 58µg 172µg Chickpeas
Vitamin K 0µg 4µg Chickpeas
Tryptophan 0.031mg 0.085mg Chickpeas
Threonine 0.096mg 0.329mg Chickpeas
Isoleucine 0.116mg 0.38mg Chickpeas
Leucine 0.222mg 0.631mg Chickpeas
Lysine 0.097mg 0.593mg Chickpeas
Methionine 0.063mg 0.116mg Chickpeas
Phenylalanine 0.144mg 0.475mg Chickpeas
Valine 0.164mg 0.372mg Chickpeas
Histidine 0.063mg 0.244mg Chickpeas
Saturated Fat 0.077g 0.269g Rice
Monounsaturated Fat 0.088g 0.583g Chickpeas
Polyunsaturated fat 0.076g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Chickpeas
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
13%
Rice
21%
Chickpeas
Minerals Daily Need Coverage Score
22%
Rice
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 4.75g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.192g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 24)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.