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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 for 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
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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%
Rye
Rye
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +50.9%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +84.8%
Contains more CopperCopper +148.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +61.1%
Contains more SeleniumSelenium +67.5%
~equal in Zinc ~2.65mg
~equal in Phosphorus ~332mg

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%
Rye
Rye
4
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more Vitamin KVitamin K +54.2%
Contains more FolateFolate +1050%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin B3Vitamin B3 +142.3%
Contains more Vitamin B5Vitamin B5 +140.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Rye DV% diff.
Folate 437µg 38µg 100%
Copper 0.912mg 0.367mg 61%
Manganese 1.6mg 2.577mg 42%
Iron 4.86mg 2.63mg 28%
Protein 22.39g 10.34g 24%
Vitamin B5 0.606mg 1.456mg 17%
Fiber 10.8g 15.1g 17%
Vitamin B3 1.762mg 4.27mg 16%
Vitamin B6 0.492mg 0.294mg 15%
Polyunsaturated fat 2.983g 0.767g 15%
Vitamin B1 0.486mg 0.316mg 14%
Magnesium 166mg 110mg 13%
Vitamin B2 0.106mg 0.251mg 11%
Potassium 846mg 510mg 10%
Selenium 8.3µg 13.9µg 10%
Fats 6.69g 1.63g 8%
Choline 30.4mg 6%
Carbs 57.82g 75.86g 6%
Monounsaturated fat 1.504g 0.208g 3%
Sodium 64mg 2mg 3%
Vitamin K 9.1µg 5.9µg 3%
Saturated fat 0.693g 0.197g 2%
Calories 387kcal 338kcal 2%
Phosphorus 318mg 332mg 2%
Calcium 45mg 24mg 2%
Zinc 2.81mg 2.65mg 1%
Net carbs 47.02g 60.76g N/A
Sugar 10.85g 0.98g N/A
Vitamin E 0.83mg 0.85mg 0%
Vitamin A 2µg 1µg 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

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
Rye
Rye
2
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 ProteinProtein +116.5%
Contains more FatsFats +310.4%
Contains more OtherOther +79.6%
Contains more CarbsCarbs +31.2%
~equal in Water ~10.6g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +623.1%
Contains more Poly. FatPolyunsaturated fat +288.9%
Contains less Sat. FatSaturated fat -71.6%

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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.