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Rice vs Chickpea - In-Depth Nutrition Comparison

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Differences between Rice and Chickpea

  • Rice contains less Manganese, Folate, Copper, Fiber, Iron, Vitamin B6, Phosphorus, Vitamin B1, Vitamin B5, and Zinc than Chickpea.
  • Chickpea's daily need coverage for Manganese is 906% higher.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

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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
Rice
1
:
Contains less Sodium -95.8%
Contains more Iron +259.2%
Contains more Calcium +470%
Contains more Potassium +1951.4%
Contains more Magnesium +558.3%
Contains more Copper +850.7%
Contains more Zinc +463.3%
Contains more Phosphorus +486%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Contains less Sodium -95.8%
Contains more Iron +259.2%
Contains more Calcium +470%
Contains more Potassium +1951.4%
Contains more Magnesium +558.3%
Contains more Copper +850.7%
Contains more Zinc +463.3%
Contains more Phosphorus +486%

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
Rice
0
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin B1 +192.6%
Contains more Vitamin B2 +1530.8%
Contains more Vitamin B5 +307.2%
Contains more Vitamin B6 +475.3%
Contains more Vitamin K +∞%
Contains more Folate +860.3%
Equal in Vitamin B3 - 1.541
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1950%
Contains more Vitamin B1 +192.6%
Contains more Vitamin B2 +1530.8%
Contains more Vitamin B5 +307.2%
Contains more Vitamin B6 +475.3%
Contains more Vitamin K +∞%
Contains more Folate +860.3%
Equal in Vitamin B3 - 1.541

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
13
Rice
74
Chickpea
Mineral Summary Score
14
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%
Rice
123%
Chickpea
Carbohydrates
28%
Rice
63%
Chickpea
Fats
1%
Rice
28%
Chickpea

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.
Rice Chickpea
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Chickpea
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 10.65g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.526g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 24)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

All nutrients comparison - raw data values

Nutrient Rice Chickpea Opinion
Calories 130 378 Chickpea
Protein 2.69 20.47 Chickpea
Fats 0.28 6.04 Chickpea
Vitamin C 0 4 Chickpea
Carbs 28.17 62.95 Chickpea
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 4.31 Chickpea
Calcium 10 57 Chickpea
Potassium 35 718 Chickpea
Magnesium 12 79 Chickpea
Sugar 0.05 10.7 Rice
Fiber 0.4 12.2 Chickpea
Copper 0.069 0.656 Chickpea
Zinc 0.49 2.76 Chickpea
Starch
Phosphorus 43 252 Chickpea
Sodium 1 24 Rice
Vitamin A 0 67 Chickpea
Vitamin E 0.04 0.82 Chickpea
Vitamin D 0 0
Vitamin B1 0.163 0.477 Chickpea
Vitamin B2 0.013 0.212 Chickpea
Vitamin B3 1.476 1.541 Chickpea
Vitamin B5 0.39 1.588 Chickpea
Vitamin B6 0.093 0.535 Chickpea
Vitamin B12 0 0
Vitamin K 0 9 Chickpea
Folate 58 557 Chickpea
Trans Fat 0 Rice
Saturated Fat 0.077 0.603 Rice
Monounsaturated Fat 0.088 1.377 Chickpea
Polyunsaturated fat 0.076 2.731 Chickpea
Tryptophan 0.031 0.2 Chickpea
Threonine 0.096 0.766 Chickpea
Isoleucine 0.116 0.882 Chickpea
Leucine 0.222 1.465 Chickpea
Lysine 0.097 1.377 Chickpea
Methionine 0.063 0.27 Chickpea
Phenylalanine 0.144 1.103 Chickpea
Valine 0.164 0.865 Chickpea
Histidine 0.063 0.566 Chickpea
Fructose

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