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

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What are the differences between Chickpea flour (besan) and Flax?

  • Chickpea flour (besan) is higher in Folate, yet Flax is higher in Vitamin B1, Fiber, Magnesium, Phosphorus, Manganese, Copper, Selenium, and Calcium.
  • Flax's daily need coverage for Vitamin B1 is 97% more.
  • Chickpea flour (besan) has 5 times more Folate than Flax. While Chickpea flour (besan) has 437µg of Folate, Flax has only 87µg.
  • The amount of Saturated Fat in Chickpea flour (besan) is lower.

We used Chickpea flour (besan) and Seeds, flaxseed types in this article.

Infographic

Chickpea flour (besan) vs Flax 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.
Contains more Calcium +466.7%
Contains more Iron +17.9%
Contains more Magnesium +136.1%
Contains more Phosphorus +101.9%
Contains less Sodium -53.1%
Contains more Zinc +54.4%
Contains more Copper +33.8%
Contains more Manganese +55.1%
Contains more Selenium +206%
Equal in Potassium - 813
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +466.7%
Contains more Iron +17.9%
Contains more Magnesium +136.1%
Contains more Phosphorus +101.9%
Contains less Sodium -53.1%
Contains more Zinc +54.4%
Contains more Copper +33.8%
Contains more Manganese +55.1%
Contains more Selenium +206%
Equal in Potassium - 813

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.
:
5
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +167.7%
Contains more Folate +402.3%
Contains more Vitamin K +111.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.3%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B5 +62.5%
Equal in Vitamin B6 - 0.473
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +167.7%
Contains more Folate +402.3%
Contains more Vitamin K +111.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.3%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B5 +62.5%
Equal in Vitamin B6 - 0.473

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.4%
Contains more Carbs +100.2%
Contains more Water +47.7%
Contains more Fats +530.2%
Contains more Other +31.6%
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Protein +22.4%
Contains more Carbs +100.2%
Contains more Water +47.7%
Contains more Fats +530.2%
Contains more Other +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.1%
Contains more Monounsaturated Fat +400.5%
Contains more Polyunsaturated fat +863.1%
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -81.1%
Contains more Monounsaturated Fat +400.5%
Contains more Polyunsaturated fat +863.1%

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) Flax
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Flax Opinion
Net carbs 47.02g 1.58g Chickpea flour (besan)
Protein 22.39g 18.29g Chickpea flour (besan)
Fats 6.69g 42.16g Flax
Carbs 57.82g 28.88g Chickpea flour (besan)
Calories 387kcal 534kcal Flax
Sugar 10.85g 1.55g Flax
Fiber 10.8g 27.3g Flax
Calcium 45mg 255mg Flax
Iron 4.86mg 5.73mg Flax
Magnesium 166mg 392mg Flax
Phosphorus 318mg 642mg Flax
Potassium 846mg 813mg Chickpea flour (besan)
Sodium 64mg 30mg Flax
Zinc 2.81mg 4.34mg Flax
Copper 0.912mg 1.22mg Flax
Manganese 1.6mg 2.482mg Flax
Selenium 8.3µg 25.4µg Flax
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.31mg Chickpea flour (besan)
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.486mg 1.644mg Flax
Vitamin B2 0.106mg 0.161mg Flax
Vitamin B3 1.762mg 3.08mg Flax
Vitamin B5 0.606mg 0.985mg Flax
Vitamin B6 0.492mg 0.473mg Chickpea flour (besan)
Folate 437µg 87µg Chickpea flour (besan)
Vitamin K 9.1µg 4.3µg Chickpea flour (besan)
Tryptophan 0.297mg Flax
Threonine 0.766mg Flax
Isoleucine 0.896mg Flax
Leucine 1.235mg Flax
Lysine 0.862mg Flax
Methionine 0.37mg Flax
Phenylalanine 0.957mg Flax
Valine 1.072mg Flax
Histidine 0.472mg Flax
Saturated Fat 0.693g 3.663g Chickpea flour (besan)
Monounsaturated Fat 1.504g 7.527g Flax
Polyunsaturated fat 2.983g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Flax
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
58%
Chickpea flour (besan)
63%
Flax
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
191%
Flax

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 9.3g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 34mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated Fat (difference - 2.97g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 0)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.