Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chickpea flour (besan)
  5. Compare
  6. Chickpea flour (besan) vs. Brown rice

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

Compare

The main differences between chickpea flour (besan) and brown rice

  • Chickpea flour (besan) is richer than brown rice in folate, copper, iron, fiber, phosphorus, magnesium, vitamin B6, manganese, vitamin B1, and potassium.
  • Daily need coverage for folate for chickpea flour (besan) is 107% higher.
  • Chickpea flour (besan) contains 10 times more potassium than brown rice. Chickpea flour (besan) contains 846mg of potassium, while brown rice contains 86mg.

Food types used in this article are Chickpea flour (besan) and Rice, brown, long-grain, cooked.

Infographic

Chickpea flour (besan) vs Brown rice infographic
Infographic link

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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +325.6%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +883.7%
Contains more IronIron +767.9%
Contains more CopperCopper +760.4%
Contains more ZincZinc +295.8%
Contains more PhosphorusPhosphorus +208.7%
Contains more ManganeseManganese +64.3%
Contains more SeleniumSelenium +43.1%
Contains less SodiumSodium -93.8%

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% 0.67% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +388.2%
Contains more Vitamin B1Vitamin B1 +173%
Contains more Vitamin B2Vitamin B2 +53.6%
Contains more Vitamin B5Vitamin B5 +59.5%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin KVitamin K +4450%
Contains more FolateFolate +4755.6%
Contains more Vitamin B3Vitamin B3 +45.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Brown rice DV% diff.
Folate 437µg 9µg 107%
Copper 0.912mg 0.106mg 90%
Iron 4.86mg 0.56mg 54%
Protein 22.39g 2.74g 39%
Fiber 10.8g 1.6g 37%
Phosphorus 318mg 103mg 31%
Magnesium 166mg 39mg 30%
Vitamin B6 0.492mg 0.123mg 28%
Manganese 1.6mg 0.974mg 27%
Vitamin B1 0.486mg 0.178mg 26%
Potassium 846mg 86mg 22%
Zinc 2.81mg 0.71mg 19%
Polyunsaturated fat 2.983g 0.366g 17%
Calories 387kcal 123kcal 13%
Carbs 57.82g 25.58g 11%
Starch 24.79g 10%
Fats 6.69g 0.97g 9%
Vitamin K 9.1µg 0.2µg 7%
Selenium 8.3µg 5.8µg 5%
Vitamin B3 1.762mg 2.561mg 5%
Vitamin B5 0.606mg 0.38mg 5%
Vitamin E 0.83mg 0.17mg 4%
Calcium 45mg 3mg 4%
Monounsaturated fat 1.504g 0.369g 3%
Vitamin B2 0.106mg 0.069mg 3%
Sodium 64mg 4mg 3%
Choline 9.2mg 2%
Saturated fat 0.693g 0.26g 2%
Net carbs 47.02g 23.98g N/A
Sugar 10.85g 0.24g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +717.2%
Contains more FatsFats +589.7%
Contains more CarbsCarbs +126%
Contains more OtherOther +540.9%
Contains more WaterWater +583.6%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +307.6%
Contains more Poly. FatPolyunsaturated fat +715%
Contains less Sat. FatSaturated fat -62.5%

People also compare

Chickpea flour (besan)
Chickpea flour (besan) vs Flour
Flour
Chickpea flour (besan)
Chickpea flour (besan) vs Millet flour
Millet flour
Chickpea flour (besan)
Chickpea flour (besan) vs Barley flour
Barley flour
Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.