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  6. Chickpea flour (besan) vs. Wheat gluten

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

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How are Chickpea flour (besan) and Wheat gluten different?

  • Chickpea flour (besan) is higher in Folate, Copper, Fiber, Vitamin B1, Vitamin B6, Magnesium, Potassium, Zinc, and Vitamin B5, however, Wheat gluten is richer in Selenium.
  • Daily need coverage for Folate from Chickpea flour (besan) is 109% higher.

Chickpea flour (besan) and Vital wheat gluten are the varieties used in this article.

Infographic

Chickpea flour (besan) vs Wheat gluten 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.
Chickpea flour (besan)
Chickpea flour (besan)
6
:
4
Wheat gluten
Wheat gluten
Contains more Magnesium +564%
Contains more Phosphorus +22.3%
Contains more Potassium +746%
Contains more Zinc +230.6%
Contains more Copper +401.1%
Contains more Calcium +215.6%
Contains less Sodium -54.7%
Contains more Selenium +378.3%
Equal in Iron - 5.2
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +564%
Contains more Phosphorus +22.3%
Contains more Potassium +746%
Contains more Zinc +230.6%
Contains more Copper +401.1%
Contains more Calcium +215.6%
Contains less Sodium -54.7%
Contains more Selenium +378.3%
Equal in Iron - 5.2

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.
Chickpea flour (besan)
Chickpea flour (besan)
9
:
0
Wheat gluten
Wheat gluten
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Wheat gluten
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Wheat gluten
Wheat gluten
Contains more Fats +261.6%
Contains more Carbs +319.3%
Contains more Water +25.4%
Contains more Other +182%
Contains more Protein +235.7%
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
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Fats +261.6%
Contains more Carbs +319.3%
Contains more Water +25.4%
Contains more Other +182%
Contains more Protein +235.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Wheat gluten
Wheat gluten
Contains more Monounsaturated Fat +864.1%
Contains more Polyunsaturated fat +268.3%
Contains less Saturated Fat -60.8%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains more Monounsaturated Fat +864.1%
Contains more Polyunsaturated fat +268.3%
Contains less Saturated Fat -60.8%

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

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Wheat gluten Opinion
Net carbs 47.02g 13.19g Chickpea flour (besan)
Protein 22.39g 75.16g Wheat gluten
Fats 6.69g 1.85g Chickpea flour (besan)
Carbs 57.82g 13.79g Chickpea flour (besan)
Calories 387kcal 370kcal Chickpea flour (besan)
Sugar 10.85g 0g Wheat gluten
Fiber 10.8g 0.6g Chickpea flour (besan)
Calcium 45mg 142mg Wheat gluten
Iron 4.86mg 5.2mg Wheat gluten
Magnesium 166mg 25mg Chickpea flour (besan)
Phosphorus 318mg 260mg Chickpea flour (besan)
Potassium 846mg 100mg Chickpea flour (besan)
Sodium 64mg 29mg Wheat gluten
Zinc 2.81mg 0.85mg Chickpea flour (besan)
Copper 0.912mg 0.182mg Chickpea flour (besan)
Manganese 1.6mg Chickpea flour (besan)
Selenium 8.3µg 39.7µg Wheat gluten
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0mg Chickpea flour (besan)
Vitamin B1 0.486mg 0mg Chickpea flour (besan)
Vitamin B2 0.106mg 0mg Chickpea flour (besan)
Vitamin B3 1.762mg 0mg Chickpea flour (besan)
Vitamin B5 0.606mg 0mg Chickpea flour (besan)
Vitamin B6 0.492mg 0mg Chickpea flour (besan)
Folate 437µg 0µg Chickpea flour (besan)
Vitamin K 9.1µg 0µg Chickpea flour (besan)
Saturated Fat 0.693g 0.272g Wheat gluten
Monounsaturated Fat 1.504g 0.156g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.81g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Wheat gluten
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)
0%
Wheat gluten
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.421g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 64)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.