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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, Fiber, Phosphorus, Magnesium, Vitamin B6, Manganese, Vitamin B1, and Potassium.
  • Daily need coverage for Folate from 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
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.
Brown rice
Brown rice
1
:
9
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Sodium -93.8%
Contains more Calcium +1400%
Contains more Iron +767.9%
Contains more Magnesium +325.6%
Contains more Phosphorus +208.7%
Contains more Potassium +883.7%
Contains more Zinc +295.8%
Contains more Copper +760.4%
Contains more Manganese +64.3%
Contains more Selenium +43.1%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Contains less Sodium -93.8%
Contains more Calcium +1400%
Contains more Iron +767.9%
Contains more Magnesium +325.6%
Contains more Phosphorus +208.7%
Contains more Potassium +883.7%
Contains more Zinc +295.8%
Contains more Copper +760.4%
Contains more Manganese +64.3%
Contains more Selenium +43.1%

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.
Brown rice
Brown rice
1
:
8
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin B3 +45.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +388.2%
Contains more Vitamin B1 +173%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B5 +59.5%
Contains more Vitamin B6 +300%
Contains more Folate +4755.6%
Contains more Vitamin K +4450%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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%
Contains more Vitamin B3 +45.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +388.2%
Contains more Vitamin B1 +173%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B5 +59.5%
Contains more Vitamin B6 +300%
Contains more Folate +4755.6%
Contains more Vitamin K +4450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Water +583.6%
Contains more Protein +717.2%
Contains more Fats +589.7%
Contains more Carbs +126%
Contains more Other +540.9%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
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
Contains more Water +583.6%
Contains more Protein +717.2%
Contains more Fats +589.7%
Contains more Carbs +126%
Contains more Other +540.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +307.6%
Contains more Polyunsaturated fat +715%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +307.6%
Contains more Polyunsaturated fat +715%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Chickpea flour (besan)
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Chickpea flour (besan) Opinion
Net carbs 23.98g 47.02g Chickpea flour (besan)
Protein 2.74g 22.39g Chickpea flour (besan)
Fats 0.97g 6.69g Chickpea flour (besan)
Carbs 25.58g 57.82g Chickpea flour (besan)
Calories 123kcal 387kcal Chickpea flour (besan)
Starch 24.79g Brown rice
Sugar 0.24g 10.85g Brown rice
Fiber 1.6g 10.8g Chickpea flour (besan)
Calcium 3mg 45mg Chickpea flour (besan)
Iron 0.56mg 4.86mg Chickpea flour (besan)
Magnesium 39mg 166mg Chickpea flour (besan)
Phosphorus 103mg 318mg Chickpea flour (besan)
Potassium 86mg 846mg Chickpea flour (besan)
Sodium 4mg 64mg Brown rice
Zinc 0.71mg 2.81mg Chickpea flour (besan)
Copper 0.106mg 0.912mg Chickpea flour (besan)
Manganese 0.974mg 1.6mg Chickpea flour (besan)
Selenium 5.8µg 8.3µg Chickpea flour (besan)
Vitamin A 0IU 41IU Chickpea flour (besan)
Vitamin A RAE 0µg 2µg Chickpea flour (besan)
Vitamin E 0.17mg 0.83mg Chickpea flour (besan)
Vitamin B1 0.178mg 0.486mg Chickpea flour (besan)
Vitamin B2 0.069mg 0.106mg Chickpea flour (besan)
Vitamin B3 2.561mg 1.762mg Brown rice
Vitamin B5 0.38mg 0.606mg Chickpea flour (besan)
Vitamin B6 0.123mg 0.492mg Chickpea flour (besan)
Folate 9µg 437µg Chickpea flour (besan)
Vitamin K 0.2µg 9.1µg Chickpea flour (besan)
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Saturated Fat 0.26g 0.693g Brown rice
Monounsaturated Fat 0.369g 1.504g Chickpea flour (besan)
Polyunsaturated fat 0.366g 2.983g Chickpea flour (besan)
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Chickpea flour (besan)
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
14%
Brown rice
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
32%
Brown rice
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 66)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $2)
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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 10.61g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.433g)
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. 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.