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  6. Rice vs. Chickpea flour (besan)

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

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Important differences between rice and chickpea flour (besan)

  • Rice has less folate, copper, manganese, protein, iron, fiber, phosphorus, magnesium, vitamin B6, and vitamin B1.
  • Chickpea flour (besan)'s daily need coverage for folate is 95% more.

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

Infographic

Rice vs Chickpea flour (besan) infographic
Infographic link

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.
Rice
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%
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 -98.4%
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 more SeleniumSelenium +10.7%

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.
Rice
Rice
0
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
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 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

All nutrients comparison - raw data values

Nutrient Rice Chickpea flour (besan) DV% diff.
Folate 58µg 437µg 95%
Copper 0.069mg 0.912mg 94%
Manganese 0.472mg 1.6mg 49%
Iron 1.2mg 4.86mg 46%
Fiber 0.4g 10.8g 42%
Protein 2.69g 22.39g 39%
Phosphorus 43mg 318mg 39%
Magnesium 12mg 166mg 37%
Vitamin B6 0.093mg 0.492mg 31%
Vitamin B1 0.163mg 0.486mg 27%
Potassium 35mg 846mg 24%
Zinc 0.49mg 2.81mg 21%
Polyunsaturated fat 0.076g 2.983g 19%
Calories 130kcal 387kcal 13%
Fats 0.28g 6.69g 10%
Carbs 28.17g 57.82g 10%
Vitamin K 0µg 9.1µg 8%
Vitamin B2 0.013mg 0.106mg 7%
Vitamin E 0.04mg 0.83mg 5%
Calcium 10mg 45mg 4%
Vitamin B5 0.39mg 0.606mg 4%
Monounsaturated fat 0.088g 1.504g 4%
Sodium 1mg 64mg 3%
Saturated fat 0.077g 0.693g 3%
Vitamin B3 1.476mg 1.762mg 2%
Selenium 7.5µg 8.3µg 1%
Protein per 100 calories 2.1g 5.8g N/A
Calories per 10 g protein 483kcal 173kcal N/A
Weight per 100 calories 77g 26g N/A
Unsaturated / Saturated Fat ratio 2.1 6.5 N/A
Net carbs 27.77g 47.02g N/A
Sugar 0.05g 10.85g N/A
Vitamin A 0µg 2µg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
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
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 +565.8%
Contains more ProteinProtein +732.3%
Contains more FatsFats +2289.3%
Contains more CarbsCarbs +105.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
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
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 -88.9%
Contains more Mono. FatMonounsaturated fat +1609.1%
Contains more Poly. FatPolyunsaturated fat +3825%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.