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  6. Chickpea flour (besan) vs. Rye

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

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How are Chickpea flour (besan) and Rye different?

  • Chickpea flour (besan) is higher in Folate, Copper, Iron, Vitamin B6, Vitamin B1, and Magnesium, however, Rye is richer in Manganese, Fiber, Vitamin B5, and Vitamin B3.
  • Daily need coverage for Folate from Chickpea flour (besan) is 100% higher.
  • Chickpea flour (besan) contains 2 times more Copper than Rye. While Chickpea flour (besan) contains 0.912mg of Copper, Rye contains only 0.367mg.

Chickpea flour (besan) and Rye grain are the varieties used in this article.

Infographic

Chickpea flour (besan) vs Rye 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.
Chickpea flour (besan)
Chickpea flour (besan)
6
:
4
Rye
Rye
Contains more Calcium +87.5%
Contains more Iron +84.8%
Contains more Magnesium +50.9%
Contains more Potassium +65.9%
Contains more Copper +148.5%
Contains less Sodium -96.9%
Contains more Manganese +61.1%
Contains more Selenium +67.5%
Equal in Phosphorus - 332
Equal in Zinc - 2.65
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +87.5%
Contains more Iron +84.8%
Contains more Magnesium +50.9%
Contains more Potassium +65.9%
Contains more Copper +148.5%
Contains less Sodium -96.9%
Contains more Manganese +61.1%
Contains more Selenium +67.5%
Equal in Phosphorus - 332
Equal in Zinc - 2.65

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.
Chickpea flour (besan)
Chickpea flour (besan)
5
:
4
Rye
Rye
Contains more Vitamin A +272.7%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B6 +67.3%
Contains more Folate +1050%
Contains more Vitamin K +54.2%
Contains more Vitamin B2 +136.8%
Contains more Vitamin B3 +142.3%
Contains more Vitamin B5 +140.3%
Equal in Vitamin E - 0.85
Chickpea flour (besan)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 0% 0% 122% 25% 34% 37% 114% 328% 0% 23%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +272.7%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B6 +67.3%
Contains more Folate +1050%
Contains more Vitamin K +54.2%
Contains more Vitamin B2 +136.8%
Contains more Vitamin B3 +142.3%
Contains more Vitamin B5 +140.3%
Equal in Vitamin E - 0.85

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
3
:
2
Rye
Rye
Contains more Protein +116.5%
Contains more Fats +310.4%
Contains more Other +79.6%
Contains more Carbs +31.2%
Equal in Water - 10.6
Chickpea flour (besan)
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
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +116.5%
Contains more Fats +310.4%
Contains more Other +79.6%
Contains more Carbs +31.2%
Equal in Water - 10.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +623.1%
Contains more Polyunsaturated fat +288.9%
Contains less Saturated Fat -71.6%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +623.1%
Contains more Polyunsaturated fat +288.9%
Contains less Saturated Fat -71.6%

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) Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Rye Opinion
Net carbs 47.02g 60.76g Rye
Protein 22.39g 10.34g Chickpea flour (besan)
Fats 6.69g 1.63g Chickpea flour (besan)
Carbs 57.82g 75.86g Rye
Calories 387kcal 338kcal Chickpea flour (besan)
Fructose 0.11g Rye
Sugar 10.85g 0.98g Rye
Fiber 10.8g 15.1g Rye
Calcium 45mg 24mg Chickpea flour (besan)
Iron 4.86mg 2.63mg Chickpea flour (besan)
Magnesium 166mg 110mg Chickpea flour (besan)
Phosphorus 318mg 332mg Rye
Potassium 846mg 510mg Chickpea flour (besan)
Sodium 64mg 2mg Rye
Zinc 2.81mg 2.65mg Chickpea flour (besan)
Copper 0.912mg 0.367mg Chickpea flour (besan)
Manganese 1.6mg 2.577mg Rye
Selenium 8.3µg 13.9µg Rye
Vitamin A 41IU 11IU Chickpea flour (besan)
Vitamin A RAE 2µg 1µg Chickpea flour (besan)
Vitamin E 0.83mg 0.85mg Rye
Vitamin B1 0.486mg 0.316mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.251mg Rye
Vitamin B3 1.762mg 4.27mg Rye
Vitamin B5 0.606mg 1.456mg Rye
Vitamin B6 0.492mg 0.294mg Chickpea flour (besan)
Folate 437µg 38µg Chickpea flour (besan)
Vitamin K 9.1µg 5.9µg Chickpea flour (besan)
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
Saturated Fat 0.693g 0.197g Rye
Monounsaturated Fat 1.504g 0.208g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.767g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
58%
Chickpea flour (besan)
36%
Rye
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 9.87g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.496g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 34)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $0.4)
Which food is richer in minerals?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.