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.
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.
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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Wild 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 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.