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

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Important differences between chickpea flour (besan) and rice

  • Rice has less folate, copper, manganese, iron, fiber, phosphorus, magnesium, vitamin B6, vitamin B1, and potassium.
  • Chickpea flour (besan)'s daily need coverage for folate is 95% more.
  • Chickpea flour (besan) has 27 times more fiber than rice. Chickpea flour (besan) has 10.8g of fiber, while rice has 0.4g.

The food varieties used in the comparison are Chickpea flour (besan) and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Chickpea flour (besan) vs 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%
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1283.3%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +2317.1%
Contains more IronIron +305%
Contains more CopperCopper +1221.7%
Contains more ZincZinc +473.5%
Contains more PhosphorusPhosphorus +639.5%
Contains more ManganeseManganese +239%
Contains less SodiumSodium -98.4%
~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% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Rice
1
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1975%
Contains more Vitamin B1Vitamin B1 +198.2%
Contains more Vitamin B2Vitamin B2 +715.4%
Contains more Vitamin B3Vitamin B3 +19.4%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more Vitamin B6Vitamin B6 +429%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +653.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +732.3%
Contains more FatsFats +2289.3%
Contains more CarbsCarbs +105.3%
Contains more OtherOther +571.4%
Contains more WaterWater +565.8%

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
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1609.1%
Contains more Poly. FatPolyunsaturated fat +3825%
Contains less Sat. FatSaturated fat -88.9%

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) Rice
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Rice DV% diff.
Folate 437µg 58µg 95%
Copper 0.912mg 0.069mg 94%
Manganese 1.6mg 0.472mg 49%
Iron 4.86mg 1.2mg 46%
Fiber 10.8g 0.4g 42%
Phosphorus 318mg 43mg 39%
Protein 22.39g 2.69g 39%
Magnesium 166mg 12mg 37%
Vitamin B6 0.492mg 0.093mg 31%
Vitamin B1 0.486mg 0.163mg 27%
Potassium 846mg 35mg 24%
Zinc 2.81mg 0.49mg 21%
Polyunsaturated fat 2.983g 0.076g 19%
Calories 387kcal 130kcal 13%
Fats 6.69g 0.28g 10%
Carbs 57.82g 28.17g 10%
Vitamin K 9.1µg 0µg 8%
Vitamin B2 0.106mg 0.013mg 7%
Vitamin E 0.83mg 0.04mg 5%
Calcium 45mg 10mg 4%
Vitamin B5 0.606mg 0.39mg 4%
Monounsaturated fat 1.504g 0.088g 4%
Sodium 64mg 1mg 3%
Saturated fat 0.693g 0.077g 3%
Vitamin B3 1.762mg 1.476mg 2%
Selenium 8.3µg 7.5µg 1%
Net carbs 47.02g 27.77g N/A
Sugar 10.85g 0.05g N/A
Vitamin A 2µg 0µg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) 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%
Rice
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 10.8g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 63mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 0.616g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 60)
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 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.