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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 Phosphorus +71.8%
Contains less Sodium -70.8%
Contains more Zinc +115.9%
Contains more Calcium +171.4%
Contains more Iron +119.9%
Contains more Potassium +68.1%
Contains more Copper +25.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Magnesium +124.1%
Contains more Phosphorus +71.8%
Contains less Sodium -70.8%
Contains more Zinc +115.9%
Contains more Calcium +171.4%
Contains more Iron +119.9%
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 A +252.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B5 +47.9%
Contains more Vitamin B6 +36.8%
Contains more Folate +486.3%
Contains more Vitamin K +373.7%
Equal in Vitamin E - 0.82
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Contains more Vitamin B2 +23.6%
Contains more Vitamin B3 +336.9%
Contains more Vitamin A +252.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B5 +47.9%
Contains more Vitamin B6 +36.8%
Contains more Folate +486.3%
Contains more Vitamin K +373.7%
Equal in Vitamin E - 0.82

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.
Wild rice Chickpea
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Wild rice Chickpea Opinion
Net carbs 68.7g 50.75g Wild rice
Protein 14.73g 20.47g Chickpea
Fats 1.08g 6.04g Chickpea
Carbs 74.9g 62.95g Wild rice
Calories 357kcal 378kcal Chickpea
Starch g g
Fructose g g
Sugar 2.5g 10.7g Wild rice
Fiber 6.2g 12.2g Chickpea
Calcium 21mg 57mg Chickpea
Iron 1.96mg 4.31mg Chickpea
Magnesium 177mg 79mg Wild rice
Phosphorus 433mg 252mg Wild rice
Potassium 427mg 718mg Chickpea
Sodium 7mg 24mg Wild rice
Zinc 5.96mg 2.76mg Wild rice
Copper 0.524mg 0.656mg Chickpea
Vitamin A 19IU 67IU Chickpea
Vitamin E 0.82mg 0.82mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4mg Chickpea
Vitamin B1 0.115mg 0.477mg Chickpea
Vitamin B2 0.262mg 0.212mg Wild rice
Vitamin B3 6.733mg 1.541mg Wild rice
Vitamin B5 1.074mg 1.588mg Chickpea
Vitamin B6 0.391mg 0.535mg Chickpea
Folate 95µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 9µg Chickpea
Tryptophan 0.179mg 0.2mg Chickpea
Threonine 0.469mg 0.766mg Chickpea
Isoleucine 0.618mg 0.882mg Chickpea
Leucine 1.018mg 1.465mg Chickpea
Lysine 0.629mg 1.377mg Chickpea
Methionine 0.438mg 0.27mg Wild rice
Phenylalanine 0.721mg 1.103mg Chickpea
Valine 0.858mg 0.865mg Chickpea
Histidine 0.384mg 0.566mg Chickpea
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.603g Wild rice
Monounsaturated Fat 0.159g 1.377g Chickpea
Polyunsaturated fat 0.676g 2.731g Chickpea

Which food is preferable for your diet?

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

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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
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 food.
Protein
88%
Wild rice
123%
Chickpea
Carbohydrates
75%
Wild rice
63%
Chickpea
Fats
5%
Wild rice
28%
Chickpea

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.