Rice VS Chickpea
A detailed nutritional comparison
Rice
Chickpea
🎯 Quick Verdict
Chickpeas are nutritionally superior to rice with more protein, fiber, and micronutrients, while rice is lower in calories and easier to digest. Rice is ideal for quick energy and carb-heavy meals, while chickpeas are better for high-protein, nutrient-dense diets and plant-based recipes.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 kcal (white rice, per 100g cooked) | 164 kcal (chickpeas, per 100g cooked) | ✓ |
| Protein | 2.7g | 8.9g | ✓ |
| Carbs | 28g | 27g | ✓ |
| Fat | 0.3g | 2.6g | ✓ |
| Fiber | 0.4g | 7.6g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 1.3mg | ✓ |
| Vitamin B6 | 0.05mg | 0.55mg | ✓ |
| Iron | 0.2mg | 2.9mg | ✓ |
| Magnesium | 12mg | 48mg | ✓ |
| Potassium | 35mg | 291mg | ✓ |
🏆 Category Winners
Protein
Chickpeas deliver more than three times the protein of rice per serving, making them an excellent choice for protein needs.
Fiber
Chickpeas have nearly 19 times more fiber than rice, promoting better digestion and satiety.
Calories
Rice is lower in calories, suitable for those seeking lighter meals.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and unsuitable for strict keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both rice and chickpeas are plant-based and fit well in vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Rice and chickpeas are naturally gluten-free, making them safe for gluten-intolerant individuals.
Paleo
Food 1: Compatible
Food 2: Compatible
Both foods align with paleo diets, being whole, minimally processed foods.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Neither food is low in carbs given their high carbohydrate content.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick source of energy due to high carbohydrate content
- Easy to digest, making it suitable for sensitive stomachs
- Low-fat option for calorie-conscious diets
Food 2 Benefits
- High in protein for muscle maintenance and repair
- Rich in fiber for improved digestion and sustained fullness
- Contains iron and magnesium supporting bone health and energy production
- Provides potassium for heart health and electrolyte balance
✅ The Bottom Line
Rice is ideal for those needing quick energy or seeking lighter, lower-calorie meals, while chickpeas are better suited for nutrient-dense, balanced eating focused on higher protein and fiber intake. Choose rice for simplicity and digestion, and chickpeas for sustained energy and overall wellness.
Choose Food 1 for: Quick meals, low-fat diets, energy recovery (e.g., after workouts)
Choose Food 2 for: High-protein diets, digestion and gut health, plant-based nutrition
