White Rice vs. Chickpeas
Nutrition comparison of Cooked White 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
white rice
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and chickpeas:
- Both white rice and chickpeas are high in calories.
- Chickpea has more riboflavin, Vitamin B6 and folate, however, white rice contains more niacin.
- Chickpea is a great source of calcium, iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) 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 white rice and chickpeas are high in calories. Chickpea has 26% more calories than white rice - white rice has 130 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. White rice has a macronutrient ratio of 8:91:2 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Chickpeas | |
|---|---|---|
| Protein | 8% | 21% |
| Carbohydrates | 91% | 65% |
| Fat | 2% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and chickpeas contain similar amounts of carbs - white rice has 28.6g 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 24 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
White rice has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Chickpea is a great source of protein and it has 272% more protein than white rice - white rice has 2.4g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both white rice and chickpeas are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than white rice - chickpea has 1.3mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Chickpeas and white rice contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Chickpeas and white rice contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Chickpeas and white rice contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Chickpea has more riboflavin, Vitamin B6 and folate, however, white rice contains more niacin. Both white rice and chickpeas contain significant amounts of thiamin and pantothenic acid.
| White Rice | Chickpeas | |
|---|---|---|
| Thiamin | 0.167 MG | 0.116 MG |
| Riboflavin | 0.016 MG | 0.063 MG |
| Niacin | 1.835 MG | 0.526 MG |
| Pantothenic acid | 0.411 MG | 0.286 MG |
| Vitamin B6 | 0.05 MG | 0.139 MG |
| Folate | 58 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 15 times more calcium than white rice - white 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 94% more iron than white rice - white rice has 1.5mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 903% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.043 G |
| Total | 0.01 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than white rice per 100 grams.
| White Rice | Chickpeas | |
|---|---|---|
| linoleic acid | 0.046 G | 1.113 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Cooked White Rice g
()
|
Daily Values (%) |
Cooked Chickpeas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 white rice or chickpeas contain more calories in 100 grams?Both white rice and chickpeas are high in calories. Chickpea has 30% more calories than white rice - white rice has 130 calories in 100g and chickpea has 164 calories.
Does white rice or chickpeas have more carbohydrates?
By weight, white rice and chickpeas contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and chickpea has 27.4g of carbohydrates.