Brown Rice vs. Chickpeas
Nutrition comparison of Cooked Brown Rice and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and chickpeas:
- Both brown rice and chickpeas are high in calories.
- Brown rice has 19 times less sugar than chickpea.
- Brown rice has more niacin, however, chickpea contains more folate.
- Chickpea is a great source of calcium, iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and chickpeas are high in calories. Chickpea has 33% more calories than brown rice - brown rice has 123 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and lighter in fat compared to chickpeas per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Chickpeas | |
|---|---|---|
| Protein | 9% | 21% |
| Carbohydrates | 84% | 65% |
| Fat | 7% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Brown rice and chickpeas contain similar amounts of carbs - brown rice has 25.6g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 375% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Brown rice has 19 times less sugar than chickpea - brown rice has 0.24g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 223% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both brown rice and chickpeas are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than brown rice - chickpea has 1.3mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Chickpeas and brown rice contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and chickpeas contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Brown rice and chickpeas contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Brown rice has more niacin, however, chickpea contains more folate. Both brown rice and chickpeas contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Brown Rice | Chickpeas | |
|---|---|---|
| Thiamin | 0.178 MG | 0.116 MG |
| Riboflavin | 0.069 MG | 0.063 MG |
| Niacin | 2.561 MG | 0.526 MG |
| Pantothenic acid | 0.38 MG | 0.286 MG |
| Vitamin B6 | 0.123 MG | 0.139 MG |
| Folate | 9 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 15 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 416% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 238% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.043 G |
| Total | 0.011 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Chickpeas | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 1.113 G |
| Total | 0.359 G | 1.113 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Cooked Chickpeas g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or chickpeas contain more calories in 100 grams?Both brown rice and chickpeas are high in calories. Chickpea has 30% more calories than brown rice - brown rice has 123 calories in 100g and chickpea has 164 calories.
Does brown rice or chickpeas have more carbohydrates?
By weight, brown rice and chickpeas contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and chickpea has 27.4g of carbohydrates.