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  6. Brown rice vs. Chickpea flour (besan)

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

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

  • Chickpea flour (besan) is richer than brown rice in folate, copper, iron, protein, fiber, phosphorus, magnesium, vitamin B6, manganese, and vitamin B1.
  • Daily need coverage for folate for chickpea flour (besan) is 107% higher.

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

Infographic

Brown rice vs Chickpea flour (besan) infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains less SodiumSodium -93.8%
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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Contains more Vitamin B3Vitamin B3 +45.3%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Chickpea flour (besan) DV% diff.
Folate 9µg 437µg 107%
Copper 0.106mg 0.912mg 90%
Iron 0.56mg 4.86mg 54%
Protein 2.74g 22.39g 39%
Fiber 1.6g 10.8g 37%
Phosphorus 103mg 318mg 31%
Magnesium 39mg 166mg 30%
Vitamin B6 0.123mg 0.492mg 28%
Manganese 0.974mg 1.6mg 27%
Vitamin B1 0.178mg 0.486mg 26%
Potassium 86mg 846mg 22%
Zinc 0.71mg 2.81mg 19%
Polyunsaturated fat 0.366g 2.983g 17%
Calories 123kcal 387kcal 13%
Carbs 25.58g 57.82g 11%
Starch 24.79g 10%
Fats 0.97g 6.69g 9%
Vitamin K 0.2µg 9.1µg 7%
Selenium 5.8µg 8.3µg 5%
Vitamin B3 2.561mg 1.762mg 5%
Vitamin B5 0.38mg 0.606mg 5%
Calcium 3mg 45mg 4%
Vitamin E 0.17mg 0.83mg 4%
Sodium 4mg 64mg 3%
Vitamin B2 0.069mg 0.106mg 3%
Monounsaturated fat 0.369g 1.504g 3%
Choline 9.2mg 2%
Saturated fat 0.26g 0.693g 2%
Omega-6 (Linoleic acid) 0.355g 2%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 2.2g 5.8g N/A
Calories per 10 g protein 449kcal 173kcal N/A
Weight per 100 calories 81g 26g N/A
Unsaturated / Saturated Fat ratio 2.8 6.5 N/A
Net carbs 23.98g 47.02g N/A
Sugar 0.24g 10.85g N/A
Vitamin A 0µg 2µg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
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
Contains more WaterWater +583.6%
Contains more ProteinProtein +717.2%
Contains more FatsFats +589.7%
Contains more CarbsCarbs +126%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Contains less Sat. FatSaturated fat -62.5%
Contains more Mono. FatMonounsaturated fat +307.6%
Contains more Poly. FatPolyunsaturated fat +715%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.