Side-by-Side Comparison

Chickpeas (Cooked / Garbanzo) vs White Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Cooked golden chickpeas arranged on a minimalist white plate

legumes

Chickpeas (Cooked / Garbanzo)

164Calories

8.9Protein

7.6Fiber

1.3Vit C

View Details

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-21%

White Rice (Cooked)

White Rice (Cooked) has fewer calories (energy) (130 kcal vs 164 kcal, 34 kcal less).

Higher Protein

+229%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 8.9 g vs 2.7 g in White Rice (Cooked) (+6.2 g, +229%).

Higher Dietary Fiber

+1800%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 0.40 g in White Rice (Cooked) (+7.2 g, +1800%).

Higher Vitamin C

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 1.3 mg vs 0 mg in White Rice (Cooked) (+1.3 mg).

Comparing per 100 g standard edible portion.

Nutrient

Chickpeas (Cooked / Garbanzo)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

164 kcal8% DV

White Rice (Cooked)

130 kcal7% DV

Chickpeas (Cooked / Garbanzo) provides 164 kcal vs 130 kcal in White Rice (Cooked) (+34 kcal, +26%).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

8.9 g18% DV

White Rice (Cooked)

2.7 g5% DV

Chickpeas (Cooked / Garbanzo) provides 8.9 g vs 2.7 g in White Rice (Cooked) (+6.2 g, +229%).

CarbohydratesSimilar

Chickpeas (Cooked / Garbanzo)

27.4 g10% DV

White Rice (Cooked)

28.2 g10% DV

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of carbohydrates (27.4 g).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.6 g27% DV

White Rice (Cooked)

0.40 g1% DV

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 0.40 g in White Rice (Cooked) (+7.2 g, +1800%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.6 g3% DV

White Rice (Cooked)

0.28 g

Chickpeas (Cooked / Garbanzo) provides 2.6 g vs 0.28 g in White Rice (Cooked) (+2.3 g, +825%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.8 g10% DV

White Rice (Cooked)

0.05 g

Chickpeas (Cooked / Garbanzo) provides 4.8 g vs 0.05 g in White Rice (Cooked) (+4.8 g, +9500%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.3 mg1% DV

White Rice (Cooked)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (1.3 mg vs 0 mg).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.0 µg

White Rice (Cooked)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

White Rice (Cooked)

0 µg

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.35 mg2% DV

White Rice (Cooked)

0.04 mg

Chickpeas (Cooked / Garbanzo) provides 0.35 mg vs 0.04 mg in White Rice (Cooked) (+0.31 mg, +775%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.0 µg3% DV

White Rice (Cooked)

0.1 µg

Chickpeas (Cooked / Garbanzo) provides 4.0 µg vs 0.1 µg in White Rice (Cooked) (+3.9 µg, +3900%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

172 µg43% DV

White Rice (Cooked)

58 µg14% DV

Chickpeas (Cooked / Garbanzo) provides 172 µg vs 58 µg in White Rice (Cooked) (+114 µg, +197%).

Thiamin (Vitamin B1)Similar

Chickpeas (Cooked / Garbanzo)

0.12 mg10% DV

White Rice (Cooked)

0.16 mg14% DV

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.12 mg).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.06 mg5% DV

White Rice (Cooked)

0.01 mg1% DV

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.53 mg3% DV

White Rice (Cooked)

1.5 mg9% DV

White Rice (Cooked) provides 1.5 mg vs 0.53 mg in Chickpeas (Cooked / Garbanzo) (+0.95 mg, +181%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.29 mg6% DV

White Rice (Cooked)

0.40 mg8% DV

White Rice (Cooked) provides 0.40 mg vs 0.29 mg in Chickpeas (Cooked / Garbanzo) (+0.11 mg, +38%).

Vitamin B6Similar

Chickpeas (Cooked / Garbanzo)

0.14 mg8% DV

White Rice (Cooked)

0.09 mg5% DV

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

White Rice (Cooked)

0 µg

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.0 mg

White Rice (Cooked)

1.0 mg

Chickpeas (Cooked / Garbanzo) provides 7.0 mg vs 1.0 mg in White Rice (Cooked) (+6.0 mg, +600%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

291 mg6% DV

White Rice (Cooked)

35.0 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 291 mg vs 35.0 mg in White Rice (Cooked) (+256 mg, +731%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

49.0 mg4% DV

White Rice (Cooked)

10.0 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 49.0 mg vs 10.0 mg in White Rice (Cooked) (+39.0 mg, +390%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 mg16% DV

White Rice (Cooked)

1.2 mg7% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 mg vs 1.2 mg in White Rice (Cooked) (+1.7 mg, +141%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

48.0 mg11% DV

White Rice (Cooked)

12.0 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 48.0 mg vs 12.0 mg in White Rice (Cooked) (+36.0 mg, +300%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

168 mg13% DV

White Rice (Cooked)

43.0 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 168 mg vs 43.0 mg in White Rice (Cooked) (+125 mg, +291%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.5 mg14% DV

White Rice (Cooked)

0.49 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 1.5 mg vs 0.49 mg in White Rice (Cooked) (+1.0 mg, +212%).

Lipids1 nutrients

Saturated FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.27 g1% DV

White Rice (Cooked)

0.08 g

Chickpeas (Cooked / Garbanzo) provides 0.27 g vs 0.08 g in White Rice (Cooked) (+0.19 g, +251%).

Nutrient

Chickpeas (Cooked / Garbanzo)164 g (1 cup cooked (164 g))

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

269 kcal13% DV

White Rice (Cooked)

205 kcal10% DV

Chickpeas (Cooked / Garbanzo) provides 269 kcal vs 205 kcal in White Rice (Cooked) (+64 kcal, +31%).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

14.5 g29% DV

White Rice (Cooked)

4.3 g9% DV

Chickpeas (Cooked / Garbanzo) provides 14.5 g vs 4.3 g in White Rice (Cooked) (+10.3 g, +242%).

CarbohydratesSimilar

Chickpeas (Cooked / Garbanzo)

45.0 g16% DV

White Rice (Cooked)

44.5 g16% DV

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of carbohydrates (45.0 g).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

12.5 g45% DV

White Rice (Cooked)

0.63 g2% DV

Chickpeas (Cooked / Garbanzo) provides 12.5 g vs 0.63 g in White Rice (Cooked) (+11.8 g, +1872%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.2 g5% DV

White Rice (Cooked)

0.44 g1% DV

Chickpeas (Cooked / Garbanzo) provides 4.2 g vs 0.44 g in White Rice (Cooked) (+3.8 g, +860%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.9 g16% DV

White Rice (Cooked)

0.08 g

Chickpeas (Cooked / Garbanzo) provides 7.9 g vs 0.08 g in White Rice (Cooked) (+7.8 g, +9865%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.1 mg2% DV

White Rice (Cooked)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (2.1 mg vs 0 mg).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.6 µg

White Rice (Cooked)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (1.6 µg vs 0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

White Rice (Cooked)

0 µg

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.57 mg4% DV

White Rice (Cooked)

0.06 mg

Chickpeas (Cooked / Garbanzo) provides 0.57 mg vs 0.06 mg in White Rice (Cooked) (+0.51 mg, +808%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

6.6 µg5% DV

White Rice (Cooked)

0.2 µg

Chickpeas (Cooked / Garbanzo) provides 6.6 µg vs 0.2 µg in White Rice (Cooked) (+6.4 µg, +4052%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

282 µg71% DV

White Rice (Cooked)

92 µg23% DV

Chickpeas (Cooked / Garbanzo) provides 282 µg vs 92 µg in White Rice (Cooked) (+190 µg, +208%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.19 mg16% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.19 mg in Chickpeas (Cooked / Garbanzo) (+0.07 mg, +35%).

Riboflavin (Vitamin B2)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.10 mg8% DV

White Rice (Cooked)

0.02 mg2% DV

Chickpeas (Cooked / Garbanzo) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.02 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.86 mg5% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 0.86 mg in Chickpeas (Cooked / Garbanzo) (+1.5 mg, +170%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.47 mg9% DV

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.47 mg in Chickpeas (Cooked / Garbanzo) (+0.16 mg, +33%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.23 mg13% DV

White Rice (Cooked)

0.15 mg9% DV

Chickpeas (Cooked / Garbanzo) provides 0.23 mg vs 0.15 mg in White Rice (Cooked) (+0.08 mg, +55%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

White Rice (Cooked)

0 µg

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

11.5 mg

White Rice (Cooked)

1.6 mg

Chickpeas (Cooked / Garbanzo) provides 11.5 mg vs 1.6 mg in White Rice (Cooked) (+9.9 mg, +627%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

477 mg10% DV

White Rice (Cooked)

55.3 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 477 mg vs 55.3 mg in White Rice (Cooked) (+422 mg, +763%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

80.4 mg6% DV

White Rice (Cooked)

15.8 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 80.4 mg vs 15.8 mg in White Rice (Cooked) (+64.6 mg, +409%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.7 mg26% DV

White Rice (Cooked)

1.9 mg11% DV

Chickpeas (Cooked / Garbanzo) provides 4.7 mg vs 1.9 mg in White Rice (Cooked) (+2.8 mg, +150%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

78.7 mg19% DV

White Rice (Cooked)

19.0 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 78.7 mg vs 19.0 mg in White Rice (Cooked) (+59.8 mg, +315%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

276 mg22% DV

White Rice (Cooked)

67.9 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 276 mg vs 67.9 mg in White Rice (Cooked) (+208 mg, +306%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.5 mg23% DV

White Rice (Cooked)

0.77 mg7% DV

Chickpeas (Cooked / Garbanzo) provides 2.5 mg vs 0.77 mg in White Rice (Cooked) (+1.7 mg, +224%).

Lipids1 nutrients

Saturated FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.44 g2% DV

White Rice (Cooked)

0.12 g1% DV

Chickpeas (Cooked / Garbanzo) provides 0.44 g vs 0.12 g in White Rice (Cooked) (+0.32 g, +264%).

Nutrient

Chickpeas (Cooked / Garbanzo)Amount per 100 kcal (61 g)

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

100 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

5.4 g11% DV

White Rice (Cooked)

2.1 g4% DV

Chickpeas (Cooked / Garbanzo) provides 5.4 g vs 2.1 g in White Rice (Cooked) (+3.3 g, +161%).

CarbohydratesWhite Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

16.7 g6% DV

White Rice (Cooked)

21.7 g8% DV

White Rice (Cooked) provides 21.7 g vs 16.7 g in Chickpeas (Cooked / Garbanzo) (+5.0 g, +30%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.6 g17% DV

White Rice (Cooked)

0.31 g1% DV

Chickpeas (Cooked / Garbanzo) provides 4.6 g vs 0.31 g in White Rice (Cooked) (+4.3 g, +1405%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.6 g2% DV

White Rice (Cooked)

0.22 g

Chickpeas (Cooked / Garbanzo) provides 1.6 g vs 0.22 g in White Rice (Cooked) (+1.4 g, +633%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 g6% DV

White Rice (Cooked)

0.04 g

Chickpeas (Cooked / Garbanzo) provides 2.9 g vs 0.04 g in White Rice (Cooked) (+2.9 g, +7505%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.79 mg1% DV

White Rice (Cooked)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (0.79 mg vs 0 mg).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.6 µg

White Rice (Cooked)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (0.6 µg vs 0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

White Rice (Cooked)

0 µg

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg1% DV

White Rice (Cooked)

0.03 mg

Chickpeas (Cooked / Garbanzo) provides 0.21 mg vs 0.03 mg in White Rice (Cooked) (+0.18 mg, +593%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 µg2% DV

White Rice (Cooked)

0.1 µg

Chickpeas (Cooked / Garbanzo) provides 2.4 µg vs 0.1 µg in White Rice (Cooked) (+2.4 µg, +3069%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

105 µg26% DV

White Rice (Cooked)

45 µg11% DV

Chickpeas (Cooked / Garbanzo) provides 105 µg vs 45 µg in White Rice (Cooked) (+60 µg, +135%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.07 mg6% DV

White Rice (Cooked)

0.13 mg10% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.07 mg).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.04 mg3% DV

White Rice (Cooked)

0.01 mg1% DV

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.32 mg2% DV

White Rice (Cooked)

1.1 mg7% DV

White Rice (Cooked) provides 1.1 mg vs 0.32 mg in Chickpeas (Cooked / Garbanzo) (+0.82 mg, +254%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.17 mg3% DV

White Rice (Cooked)

0.30 mg6% DV

White Rice (Cooked) provides 0.30 mg vs 0.17 mg in Chickpeas (Cooked / Garbanzo) (+0.13 mg, +74%).

Vitamin B6Similar

Chickpeas (Cooked / Garbanzo)

0.08 mg5% DV

White Rice (Cooked)

0.07 mg4% DV

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

White Rice (Cooked)

0 µg

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.3 mg

White Rice (Cooked)

0.77 mg

Chickpeas (Cooked / Garbanzo) provides 4.3 mg vs 0.77 mg in White Rice (Cooked) (+3.5 mg, +455%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

178 mg4% DV

White Rice (Cooked)

27.0 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 178 mg vs 27.0 mg in White Rice (Cooked) (+151 mg, +559%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

29.9 mg2% DV

White Rice (Cooked)

7.7 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 29.9 mg vs 7.7 mg in White Rice (Cooked) (+22.2 mg, +288%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.8 mg10% DV

White Rice (Cooked)

0.92 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 1.8 mg vs 0.92 mg in White Rice (Cooked) (+0.84 mg, +91%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

29.3 mg7% DV

White Rice (Cooked)

9.2 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 29.3 mg vs 9.2 mg in White Rice (Cooked) (+20.0 mg, +217%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

102 mg8% DV

White Rice (Cooked)

33.1 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 102 mg vs 33.1 mg in White Rice (Cooked) (+69.4 mg, +210%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.93 mg8% DV

White Rice (Cooked)

0.38 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 0.93 mg vs 0.38 mg in White Rice (Cooked) (+0.56 mg, +147%).

Lipids1 nutrients

Saturated FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.16 g1% DV

White Rice (Cooked)

0.06 g

Chickpeas (Cooked / Garbanzo) provides slightly more saturated fat (0.16 g vs 0.06 g).

Nutrient

Chickpeas (Cooked / Garbanzo)Normalized to 300 kcal (183 g)

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

300 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

16.2 g32% DV

White Rice (Cooked)

6.2 g12% DV

Chickpeas (Cooked / Garbanzo) provides 16.2 g vs 6.2 g in White Rice (Cooked) (+10.0 g, +161%).

CarbohydratesWhite Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

50.2 g18% DV

White Rice (Cooked)

65.1 g24% DV

White Rice (Cooked) provides 65.1 g vs 50.2 g in Chickpeas (Cooked / Garbanzo) (+14.9 g, +30%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

13.9 g50% DV

White Rice (Cooked)

0.92 g3% DV

Chickpeas (Cooked / Garbanzo) provides 13.9 g vs 0.92 g in White Rice (Cooked) (+13.0 g, +1405%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.7 g6% DV

White Rice (Cooked)

0.65 g1% DV

Chickpeas (Cooked / Garbanzo) provides 4.7 g vs 0.65 g in White Rice (Cooked) (+4.1 g, +633%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

8.8 g18% DV

White Rice (Cooked)

0.12 g

Chickpeas (Cooked / Garbanzo) provides 8.8 g vs 0.12 g in White Rice (Cooked) (+8.7 g, +7505%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 mg3% DV

White Rice (Cooked)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (2.4 mg vs 0 mg).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.8 µg

White Rice (Cooked)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (1.8 µg vs 0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

White Rice (Cooked)

0 µg

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.64 mg4% DV

White Rice (Cooked)

0.09 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.64 mg vs 0.09 mg in White Rice (Cooked) (+0.55 mg, +593%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.3 µg6% DV

White Rice (Cooked)

0.2 µg

Chickpeas (Cooked / Garbanzo) provides 7.3 µg vs 0.2 µg in White Rice (Cooked) (+7.1 µg, +3069%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

315 µg79% DV

White Rice (Cooked)

134 µg33% DV

Chickpeas (Cooked / Garbanzo) provides 315 µg vs 134 µg in White Rice (Cooked) (+181 µg, +135%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg18% DV

White Rice (Cooked)

0.38 mg31% DV

White Rice (Cooked) provides 0.38 mg vs 0.21 mg in Chickpeas (Cooked / Garbanzo) (+0.16 mg, +77%).

Riboflavin (Vitamin B2)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.12 mg9% DV

White Rice (Cooked)

0.03 mg2% DV

Chickpeas (Cooked / Garbanzo) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.03 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.96 mg6% DV

White Rice (Cooked)

3.4 mg21% DV

White Rice (Cooked) provides 3.4 mg vs 0.96 mg in Chickpeas (Cooked / Garbanzo) (+2.4 mg, +254%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.52 mg10% DV

White Rice (Cooked)

0.91 mg18% DV

White Rice (Cooked) provides 0.91 mg vs 0.52 mg in Chickpeas (Cooked / Garbanzo) (+0.39 mg, +74%).

Vitamin B6Similar

Chickpeas (Cooked / Garbanzo)

0.25 mg15% DV

White Rice (Cooked)

0.21 mg13% DV

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.25 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

White Rice (Cooked)

0 µg

Both Chickpeas (Cooked / Garbanzo) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

12.8 mg1% DV

White Rice (Cooked)

2.3 mg

Chickpeas (Cooked / Garbanzo) provides 12.8 mg vs 2.3 mg in White Rice (Cooked) (+10.5 mg, +455%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

533 mg11% DV

White Rice (Cooked)

80.9 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 533 mg vs 80.9 mg in White Rice (Cooked) (+452 mg, +559%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

89.7 mg7% DV

White Rice (Cooked)

23.1 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 89.7 mg vs 23.1 mg in White Rice (Cooked) (+66.6 mg, +288%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

5.3 mg29% DV

White Rice (Cooked)

2.8 mg15% DV

Chickpeas (Cooked / Garbanzo) provides 5.3 mg vs 2.8 mg in White Rice (Cooked) (+2.5 mg, +91%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

87.8 mg21% DV

White Rice (Cooked)

27.7 mg7% DV

Chickpeas (Cooked / Garbanzo) provides 87.8 mg vs 27.7 mg in White Rice (Cooked) (+60.1 mg, +217%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

307 mg25% DV

White Rice (Cooked)

99.3 mg8% DV

Chickpeas (Cooked / Garbanzo) provides 307 mg vs 99.3 mg in White Rice (Cooked) (+208 mg, +210%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.8 mg25% DV

White Rice (Cooked)

1.1 mg10% DV

Chickpeas (Cooked / Garbanzo) provides 2.8 mg vs 1.1 mg in White Rice (Cooked) (+1.7 mg, +147%).

Lipids1 nutrients

Saturated FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.49 g2% DV

White Rice (Cooked)

0.18 g1% DV

Chickpeas (Cooked / Garbanzo) provides 0.49 g vs 0.18 g in White Rice (Cooked) (+0.32 g, +178%).

Chickpeas (Cooked / Garbanzo) vs White Rice (Cooked)

Chickpeas (Cooked / Garbanzo)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary