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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' daily need coverage for copper is 31% more.
  • Rice has a higher glycemic index than chickpeas.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 -85.7%
Contains more SeleniumSelenium +102.7%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +731.4%
Contains more IronIron +140.8%
Contains more CopperCopper +410.1%
Contains more ZincZinc +212.2%
Contains more PhosphorusPhosphorus +290.7%
Contains more ManganeseManganese +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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B3Vitamin B3 +180.6%
Contains more Vitamin B5Vitamin B5 +36.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B2Vitamin B2 +384.6%
Contains more Vitamin B6Vitamin B6 +49.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +196.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Chickpeas DV% diff.
Copper 0.069mg 0.352mg 31%
Fiber 0.4g 7.6g 29%
Folate 58µg 172µg 29%
Manganese 0.472mg 1.03mg 24%
Iron 1.2mg 2.89mg 21%
Phosphorus 43mg 168mg 18%
Protein 2.69g 8.86g 12%
Magnesium 12mg 48mg 9%
Zinc 0.49mg 1.53mg 9%
Potassium 35mg 291mg 8%
Selenium 7.5µg 3.7µg 7%
Choline 2.1mg 42.8mg 7%
Polyunsaturated fat 0.076g 1.156g 7%
Vitamin B3 1.476mg 0.526mg 6%
Fats 0.28g 2.59g 4%
Calcium 10mg 49mg 4%
Vitamin B1 0.163mg 0.116mg 4%
Vitamin B2 0.013mg 0.063mg 4%
Vitamin B6 0.093mg 0.139mg 4%
Vitamin K 0µg 4µg 3%
Calories 130kcal 164kcal 2%
Vitamin E 0.04mg 0.35mg 2%
Vitamin B5 0.39mg 0.286mg 2%
Vitamin C 0mg 1.3mg 1%
Saturated fat 0.077g 0.269g 1%
Monounsaturated fat 0.088g 0.583g 1%
Protein per 100 calories 2.1g 5.4g N/A
Calories per 10 g protein 483kcal 185kcal N/A
Weight per 100 calories 77g 61g N/A
Unsaturated / Saturated Fat ratio 2.1 6.5 N/A
Net carbs 27.77g 19.82g N/A
Carbs 28.17g 27.42g 0%
Sugar 0.05g 4.8g N/A
Sodium 1mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.031mg 0.085mg 0%
Threonine 0.096mg 0.329mg 0%
Isoleucine 0.116mg 0.38mg 0%
Leucine 0.222mg 0.631mg 0%
Lysine 0.097mg 0.593mg 0%
Methionine 0.063mg 0.116mg 0%
Phenylalanine 0.144mg 0.475mg 0%
Valine 0.164mg 0.372mg 0%
Histidine 0.063mg 0.244mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 less Sat. FatSaturated fat -71.4%
Contains more Mono. FatMonounsaturated fat +562.5%
Contains more Poly. FatPolyunsaturated fat +1421.1%

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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.