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  6. Arborio rice vs. Chickpea flour (besan)

Arborio rice vs. Chickpea flour (besan) — In-Depth Nutrition Comparison

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Significant differences between arborio rice and chickpea flour (besan)

  • The amount of folate, copper, manganese, protein, iron, phosphorus, magnesium, vitamin B6, vitamin B1, and potassium in chickpea flour (besan) is higher than in arborio rice.
  • Chickpea flour (besan) covers your daily folate needs 95% more than arborio rice.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Chickpea flour (besan).

Infographic

Arborio rice vs Chickpea flour (besan) infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +1975%
Contains more CalciumCalcium +4400%
Contains more PotassiumPotassium +3153.8%
Contains more IronIron +232.9%
Contains more CopperCopper +1166.7%
Contains more ZincZinc +602.5%
Contains more PhosphorusPhosphorus +863.6%
Contains more ManganeseManganese +348.2%
Contains more SeleniumSelenium +10.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +196.3%
Contains more Vitamin B2Vitamin B2 +562.5%
Contains more Vitamin B3Vitamin B3 +18%
Contains more Vitamin B5Vitamin B5 +52.6%
Contains more Vitamin B6Vitamin B6 +733.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +640.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Chickpea flour (besan) DV% diff.
Folate 59µg 437µg 95%
Copper 0.072mg 0.912mg 93%
Manganese 0.357mg 1.6mg 54%
Iron 1.46mg 4.86mg 43%
Fiber 10.8g 43%
Phosphorus 33mg 318mg 41%
Protein 2.36g 22.39g 40%
Magnesium 8mg 166mg 38%
Vitamin B6 0.059mg 0.492mg 33%
Vitamin B1 0.164mg 0.486mg 27%
Potassium 26mg 846mg 24%
Zinc 0.4mg 2.81mg 22%
Polyunsaturated fat 0.05g 2.983g 20%
Calories 130kcal 387kcal 13%
Fats 0.19g 6.69g 10%
Carbs 28.73g 57.82g 10%
Vitamin K 9.1µg 8%
Vitamin B2 0.016mg 0.106mg 7%
Vitamin E 0.83mg 6%
Calcium 1mg 45mg 4%
Vitamin B5 0.397mg 0.606mg 4%
Monounsaturated fat 0.058g 1.504g 4%
Sodium 0mg 64mg 3%
Saturated fat 0.051g 0.693g 3%
Vitamin B3 1.493mg 1.762mg 2%
Selenium 7.5µg 8.3µg 1%
Protein per 100 calories 1.8g 5.8g N/A
Calories per 10 g protein 551kcal 173kcal N/A
Weight per 100 calories 77g 26g N/A
Unsaturated / Saturated Fat ratio 2.1 6.5 N/A
Net carbs 28.73g 47.02g N/A
Sugar 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 g
Contains more WaterWater +566.6%
Contains more ProteinProtein +848.7%
Contains more FatsFats +3421.1%
Contains more CarbsCarbs +101.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +2493.1%
Contains more Poly. FatPolyunsaturated fat +5866%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.