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  6. Rice vs. Chickpea raw

Rice vs. Chickpea raw — In-Depth Nutrition Comparison

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Differences between rice and chickpea raw

  • Rice contains less manganese, folate, copper, fiber, iron, vitamin B6, phosphorus, vitamin B1, vitamin B5, and zinc than chickpea raw.
  • Chickpea raw's daily need coverage for manganese is 906% higher.
  • Chickpea raw has a lower glycemic index. The glycemic index of chickpea raw is 36, while the glycemic index of rice is 60.

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

Infographic

Rice vs Chickpea raw 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +470%
Contains more PotassiumPotassium +1951.4%
Contains more IronIron +259.2%
Contains more CopperCopper +850.7%
Contains more ZincZinc +463.3%
Contains more PhosphorusPhosphorus +486%
Contains more ManganeseManganese +4414%

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
0
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin B1Vitamin B1 +192.6%
Contains more Vitamin B2Vitamin B2 +1530.8%
Contains more Vitamin B5Vitamin B5 +307.2%
Contains more Vitamin B6Vitamin B6 +475.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +860.3%
Contains more CholineCholine +4628.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.541mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Chickpea raw DV% diff.
Manganese 0.472mg 21.306mg 906%
Folate 58µg 557µg 125%
Copper 0.069mg 0.656mg 65%
Fiber 0.4g 12.2g 47%
Iron 1.2mg 4.31mg 39%
Protein 2.69g 20.47g 36%
Vitamin B6 0.093mg 0.535mg 34%
Phosphorus 43mg 252mg 30%
Vitamin B1 0.163mg 0.477mg 26%
Vitamin B5 0.39mg 1.588mg 24%
Zinc 0.49mg 2.76mg 21%
Potassium 35mg 718mg 20%
Choline 2.1mg 99.3mg 18%
Polyunsaturated fat 0.076g 2.731g 18%
Magnesium 12mg 79mg 16%
Vitamin B2 0.013mg 0.212mg 15%
Selenium 7.5µg 0µg 14%
Calories 130kcal 378kcal 12%
Carbs 28.17g 62.95g 12%
Fats 0.28g 6.04g 9%
Vitamin K 0µg 9µg 8%
Vitamin E 0.04mg 0.82mg 5%
Calcium 10mg 57mg 5%
Vitamin C 0mg 4mg 4%
Monounsaturated fat 0.088g 1.377g 3%
Saturated fat 0.077g 0.603g 2%
Sodium 1mg 24mg 1%
Net carbs 27.77g 50.75g N/A
Sugar 0.05g 10.7g N/A
Vitamin A 0µg 3µg 0%
Vitamin B3 1.476mg 1.541mg 0%
Tryptophan 0.031mg 0.2mg 0%
Threonine 0.096mg 0.766mg 0%
Isoleucine 0.116mg 0.882mg 0%
Leucine 0.222mg 1.465mg 0%
Lysine 0.097mg 1.377mg 0%
Methionine 0.063mg 0.27mg 0%
Phenylalanine 0.144mg 1.103mg 0%
Valine 0.164mg 0.865mg 0%
Histidine 0.063mg 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +791.1%
Contains more ProteinProtein +661%
Contains more FatsFats +2057.1%
Contains more CarbsCarbs +123.5%
Contains more OtherOther +581%

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 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Mono. FatMonounsaturated fat +1464.8%
Contains more Poly. FatPolyunsaturated fat +3493.4%

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. Chickpea raw - 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.