Wild Rice vs. Chickpeas

Nutrition comparison of Cooked Wild 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 wild rice versus cooked chickpeas (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wild rice and chickpeas:

  • Both wild rice and chickpeas are high in calories.
  • Chickpea has more thiamin and folate, however, wild rice contains more niacin.
  • Chickpea is a great source of calcium, iron, potassium and protein.
  • Chickpea is an excellent source of dietary fiber.
  • Wild rice has 5.5 times less sugar than chickpea.
Detailed nutritional comparison of wild rice and chickpeas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Wild Rice src
Image of Chickpeas src

Calories and Carbs

calories

Both wild rice and chickpeas are high in calories. Chickpea has 62% more calories than wild rice - wild rice has 101 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and lighter in fat compared to chickpeas per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Chickpeas
Protein 15% 21%
Carbohydrates 82% 65%
Fat 3% 14%
Alcohol ~ ~

carbohydrates

Wild rice has 22% less carbohydrates than chickpea - wild rice has 21.3g 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 322% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Wild rice has 5.5 times less sugar than chickpea - wild rice has 0.73g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Chickpea is a great source of protein and it has 122% more protein than wild rice - wild rice has 4g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both wild rice and chickpeas are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Chickpea has more Vitamin C than wild rice - chickpea has 1.3mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.

Vitamin A

Chickpeas and wild rice contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.

Vitamin E

Wild rice and chickpeas contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Wild rice and chickpeas contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Chickpea has more thiamin and folate, however, wild rice contains more niacin. Both wild rice and chickpeas contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.

Wild Rice Chickpeas
Thiamin 0.052 MG 0.116 MG
Riboflavin 0.087 MG 0.063 MG
Niacin 1.287 MG 0.526 MG
Pantothenic acid 0.154 MG 0.286 MG
Vitamin B6 0.135 MG 0.139 MG
Folate 26 UG 172 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 15 times more calcium than wild rice - wild 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 382% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Chickpea is a great source of potassium and it has 188% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and chickpea has 291mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both wild rice and chickpeas contain small amounts of beta-carotene.

Wild Rice Chickpeas
beta-carotene 2 UG 16 UG
lutein + zeaxanthin 64 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than chickpea per 100 grams.

Wild Rice Chickpeas
alpha linoleic acid 0.095 G 0.043 G
Total 0.095 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, chickpea has more linoleic acid than wild rice per 100 grams.

Wild Rice Chickpeas
linoleic acid 0.119 G 1.113 G
Total 0.119 G 1.113 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wild Rice or Chickpeas .

Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

Cooked Wild Rice g

()
Daily Values (%)

Cooked Chickpeas g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does wild rice or chickpeas contain more calories in 100 grams?
Both wild rice and chickpeas are high in calories. Chickpea has 60% more calories than wild rice - wild rice has 101 calories in 100g and chickpea has 164 calories.

Does wild rice or chickpeas have more carbohydrates?
By weight, wild rice has 20% fewer carbohydrates than chickpea - wild rice has 21.3g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Compare Food