Rice VS Chickpeas
A detailed nutritional comparison
Rice
Chickpeas
🎯 Quick Verdict
Chickpeas outperform rice in protein, fiber, and overall nutrient density, making them a more balanced choice for meals promoting satiety and sustained energy. Rice, on the other hand, is lower in calories and a better option for those seeking a simpler carbohydrate source for quick energy. Both foods are versatile, but chickpeas excel in providing extra nutrients like iron and magnesium.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g cooked | 164 per 100g cooked | ✓ |
| Protein | 2.7g per 100g | 8.9g per 100g | ✓ |
| Carbs | 28g per 100g | 27.4g per 100g | ✓ |
| Fat | 0.3g per 100g | 2.6g per 100g | ✓ |
| Fiber | 0.4g per 100g | 7.6g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.1mg per 100g | 0.6mg per 100g | ✓ |
| Iron | 0.2mg per 100g | 2.9mg per 100g | ✓ |
| Magnesium | 12mg per 100g | 48mg per 100g | ✓ |
🏆 Category Winners
Protein
Chickpeas have over three times more protein (8.9g vs 2.7g per 100g).
Fiber
Chickpeas contain 7.6g of fiber per serving, vastly outperforming rice's 0.4g.
Calories
Rice is lower in calories, providing 130 kcal per serving vs 164 kcal for chickpeas.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both fit the paleo diet when prepared properly.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods have a high carbohydrate content, exceeding low-carb diet limits.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy from carbohydrates
- Low in fat for lighter meals
- Easy to digest and ideal for sensitive stomachs
Food 2 Benefits
- High in protein for muscle growth and repair
- Rich in fiber for promoting digestive health
- Contains essential minerals like iron and magnesium for overall health
✅ The Bottom Line
Rice is best for those seeking a low-calorie, quick-digesting source of carbohydrates, particularly for energy restoration during physical activity. Chickpeas are ideal for individuals seeking a nutrient-dense, high-protein and high-fiber option to improve satiety and enhance diet quality.
Choose Food 1 for: Low-calorie meals, quick energy boost, sensitive digestion
Choose Food 2 for: High-protein diets, heart health, sustained energy, nutrient-dense meals
