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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, 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.
  • 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.

Infographic

Chickpea flour (besan) vs Arborio rice 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 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
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%
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

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% 2.5% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin 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
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +848.7%
Contains more FatsFats +3421.1%
Contains more CarbsCarbs +101.3%
Contains more OtherOther +1384.2%
Contains more WaterWater +566.6%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea flour (besan) Arborio rice
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 Chickpea flour (besan) Arborio rice Opinion
Calories 387kcal 130kcal Chickpea flour (besan)
Protein 22.39g 2.36g Chickpea flour (besan)
Fats 6.69g 0.19g Chickpea flour (besan)
Net carbs 47.02g 28.73g Chickpea flour (besan)
Carbs 57.82g 28.73g Chickpea flour (besan)
Magnesium 166mg 8mg Chickpea flour (besan)
Calcium 45mg 1mg Chickpea flour (besan)
Potassium 846mg 26mg Chickpea flour (besan)
Iron 4.86mg 1.46mg Chickpea flour (besan)
Sugar 10.85g Arborio rice
Fiber 10.8g Chickpea flour (besan)
Copper 0.912mg 0.072mg Chickpea flour (besan)
Zinc 2.81mg 0.4mg Chickpea flour (besan)
Phosphorus 318mg 33mg Chickpea flour (besan)
Sodium 64mg 0mg Arborio rice
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg Chickpea flour (besan)
Manganese 1.6mg 0.357mg Chickpea flour (besan)
Selenium 8.3µg 7.5µg Chickpea flour (besan)
Vitamin B1 0.486mg 0.164mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.016mg Chickpea flour (besan)
Vitamin B3 1.762mg 1.493mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.397mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.059mg Chickpea flour (besan)
Vitamin K 9.1µg Chickpea flour (besan)
Folate 437µg 59µg Chickpea flour (besan)
Saturated Fat 0.693g 0.051g Arborio rice
Monounsaturated Fat 1.504g 0.058g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.05g Chickpea flour (besan)
Tryptophan 0.027mg Arborio rice
Threonine 0.084mg Arborio rice
Isoleucine 0.102mg Arborio rice
Leucine 0.195mg Arborio rice
Lysine 0.085mg Arborio rice
Methionine 0.056mg Arborio rice
Phenylalanine 0.126mg Arborio rice
Valine 0.144mg Arborio rice
Histidine 0.056mg Arborio rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Arborio rice
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
54%
Chickpea flour (besan)
12%
Arborio rice
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
20%
Arborio rice

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