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Wild rice vs Chickpea - In-Depth Nutrition Comparison

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The main differences between Wild rice and Chickpea

  • Wild rice is richer in Vitamin B3, Zinc, Phosphorus and Magnesium, yet Chickpea is richer in Manganese, Folate, Vitamin B1, Iron, Fiber and Copper.
  • Daily need coverage for Manganese from Chickpea is 869% higher.
  • Wild rice contains 4 times more Vitamin B3 than Chickpea. Wild rice contains 6.733mg of Vitamin B3, while Chickpea contains 1.541mg.

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

Infographic

Wild 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
:
Contains more Magnesium +124.1%
Contains more Zinc +115.9%
Contains more Phosphorus +71.8%
Contains less Sodium -70.8%
Contains more Iron +119.9%
Contains more Calcium +171.4%
Contains more Potassium +68.1%
Contains more Copper +25.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Contains more Magnesium +124.1%
Contains more Zinc +115.9%
Contains more Phosphorus +71.8%
Contains less Sodium -70.8%
Contains more Iron +119.9%
Contains more Calcium +171.4%
Contains more Potassium +68.1%
Contains more Copper +25.2%

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
:
Contains more Vitamin B2 +23.6%
Contains more Vitamin B3 +336.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +252.6%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B5 +47.9%
Contains more Vitamin B6 +36.8%
Contains more Vitamin K +373.7%
Contains more Folate +486.3%
Equal in Vitamin E - 0.82
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
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 B2 +23.6%
Contains more Vitamin B3 +336.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +252.6%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B5 +47.9%
Contains more Vitamin B6 +36.8%
Contains more Vitamin K +373.7%
Contains more Folate +486.3%
Equal in Vitamin E - 0.82

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Wild rice
74
Chickpea
Mineral Summary Score
96
Wild 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 the food
Protein
88%
Wild rice
123%
Chickpea
Carbohydrates
75%
Wild rice
63%
Chickpea
Fats
5%
Wild rice
28%
Chickpea

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Chickpea
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild 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 contains less Sugars?
Wild rice
Wild rice contains less Sugars (difference - 8.2g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.447g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 21)
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 richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wild rice Chickpea Opinion
Calories 357 378 Chickpea
Protein 14.73 20.47 Chickpea
Fats 1.08 6.04 Chickpea
Vitamin C 0 4 Chickpea
Carbs 74.9 62.95 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 4.31 Chickpea
Calcium 21 57 Chickpea
Potassium 427 718 Chickpea
Magnesium 177 79 Wild rice
Sugars 2.5 10.7 Wild rice
Fiber 6.2 12.2 Chickpea
Copper 0.524 0.656 Chickpea
Zinc 5.96 2.76 Wild rice
Starch
Phosphorus 433 252 Wild rice
Sodium 7 24 Wild rice
Vitamin A 19 67 Chickpea
Vitamin E 0.82 0.82
Vitamin D 0 0
Vitamin B1 0.115 0.477 Chickpea
Vitamin B2 0.262 0.212 Wild rice
Vitamin B3 6.733 1.541 Wild rice
Vitamin B5 1.074 1.588 Chickpea
Vitamin B6 0.391 0.535 Chickpea
Vitamin B12 0 0
Vitamin K 1.9 9 Chickpea
Folate 95 557 Chickpea
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.603 Wild rice
Monounsaturated Fat 0.159 1.377 Chickpea
Polyunsaturated fat 0.676 2.731 Chickpea
Tryptophan 0.179 0.2 Chickpea
Threonine 0.469 0.766 Chickpea
Isoleucine 0.618 0.882 Chickpea
Leucine 1.018 1.465 Chickpea
Lysine 0.629 1.377 Chickpea
Methionine 0.438 0.27 Wild rice
Phenylalanine 0.721 1.103 Chickpea
Valine 0.858 0.865 Chickpea
Histidine 0.384 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 seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

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