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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, iron, phosphorus, magnesium, vitamin B6, vitamin B1, potassium, and zinc 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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the 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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +640.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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%
Contains more OtherOther +1384.2%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Chickpea flour (besan)
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

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%
Carbs 28.73g 57.82g 10%
Fats 0.19g 6.69g 10%
Vitamin K 9.1µg 8%
Vitamin B2 0.016mg 0.106mg 7%
Vitamin E 0.83mg 6%
Monounsaturated fat 0.058g 1.504g 4%
Calcium 1mg 45mg 4%
Vitamin B5 0.397mg 0.606mg 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%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Chickpea flour (besan)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Arborio rice
54%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
20%
Arborio rice
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 69)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1)
Which food is richer in minerals?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in minerals
Which food is richer in vitamins?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 64mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 0.642g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.