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  6. Wild rice raw vs. Chickpea raw

Wild rice raw vs. Chickpea raw — In-Depth Nutrition Comparison

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The main differences between wild rice raw and chickpea raw

  • Wild rice raw is richer in vitamin B3, zinc, phosphorus, and magnesium, yet chickpea raw is richer in manganese, folate, vitamin B1, iron, fiber, and copper.
  • Daily need coverage for manganese for chickpea raw is 869% higher.
  • Wild rice raw contains 4 times more vitamin B3 than chickpea raw. Wild rice raw contains 6.733mg of vitamin B3, while chickpea raw contains 1.541mg.
  • Chickpea raw has a lower glycemic index than wild rice raw.

Food types used in this article are Wild rice, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 more MagnesiumMagnesium +124.1%
Contains more ZincZinc +115.9%
Contains more PhosphorusPhosphorus +71.8%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +119.9%
Contains more CopperCopper +25.2%
Contains more ManganeseManganese +1503.2%

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 B2Vitamin B2 +23.6%
Contains more Vitamin B3Vitamin B3 +336.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +314.8%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more Vitamin KVitamin K +373.7%
Contains more FolateFolate +486.3%
Contains more CholineCholine +183.7%
~equal in Vitamin E ~0.82mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Chickpea raw DV% diff.
Manganese 1.329mg 21.306mg 869%
Folate 95µg 557µg 116%
Vitamin B3 6.733mg 1.541mg 32%
Vitamin B1 0.115mg 0.477mg 30%
Iron 1.96mg 4.31mg 29%
Zinc 5.96mg 2.76mg 29%
Phosphorus 433mg 252mg 26%
Fiber 6.2g 12.2g 24%
Magnesium 177mg 79mg 23%
Copper 0.524mg 0.656mg 15%
Polyunsaturated fat 0.676g 2.731g 14%
Choline 35mg 99.3mg 12%
Protein 14.73g 20.47g 11%
Vitamin B6 0.391mg 0.535mg 11%
Vitamin B5 1.074mg 1.588mg 10%
Potassium 427mg 718mg 9%
Fats 1.08g 6.04g 8%
Vitamin K 1.9µg 9µg 6%
Selenium 2.8µg 0µg 5%
Calcium 21mg 57mg 4%
Carbs 74.9g 62.95g 4%
Vitamin C 0mg 4mg 4%
Vitamin B2 0.262mg 0.212mg 4%
Monounsaturated fat 0.159g 1.377g 3%
Saturated fat 0.156g 0.603g 2%
Calories 357kcal 378kcal 1%
Sodium 7mg 24mg 1%
Net carbs 68.7g 50.75g N/A
Sugar 2.5g 10.7g N/A
Vitamin E 0.82mg 0.82mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.179mg 0.2mg 0%
Threonine 0.469mg 0.766mg 0%
Isoleucine 0.618mg 0.882mg 0%
Leucine 1.018mg 1.465mg 0%
Lysine 0.629mg 1.377mg 0%
Methionine 0.438mg 0.27mg 0%
Phenylalanine 0.721mg 1.103mg 0%
Valine 0.858mg 0.865mg 0%
Histidine 0.384mg 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 CarbsCarbs +19%
Contains more ProteinProtein +39%
Contains more FatsFats +459.3%
Contains more OtherOther +86.9%
~equal in Water ~7.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -74.1%
Contains more Mono. FatMonounsaturated fat +766%
Contains more Poly. FatPolyunsaturated fat +304%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.