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

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Significant differences between chickpea flour (besan) and arborio rice

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.
Arborio rice has 33 times less potassium than chickpea flour (besan). Chickpea flour (besan) has 846mg of potassium, while arborio rice has 26mg.

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

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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.

Chickpea flour (besan)

Arborio rice

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 less SodiumSodium

-100%

~equal in Selenium ~7.5µg

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.

Chickpea flour (besan)

Arborio rice

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