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  6. Wheat gluten vs. Chickpea flour (besan)

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

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

  • Wheat gluten is higher in Selenium, however, Chickpea flour (besan) is richer in Folate, Copper, Fiber, Vitamin B1, Vitamin B6, Magnesium, Potassium, Zinc, and Vitamin B5.
  • Daily need coverage for Folate from Chickpea flour (besan) is 109% higher.
  • Wheat gluten contains 5 times more Selenium than Chickpea flour (besan). While Wheat gluten contains 39.7µg of Selenium, Chickpea flour (besan) contains only 8.3µg.

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

Infographic

Wheat gluten 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.
Wheat gluten
Wheat gluten
4
:
6
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Calcium +215.6%
Contains less Sodium -54.7%
Contains more Selenium +378.3%
Contains more Magnesium +564%
Contains more Phosphorus +22.3%
Contains more Potassium +746%
Contains more Zinc +230.6%
Contains more Copper +401.1%
Equal in Iron - 4.86
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Contains more Calcium +215.6%
Contains less Sodium -54.7%
Contains more Selenium +378.3%
Contains more Magnesium +564%
Contains more Phosphorus +22.3%
Contains more Potassium +746%
Contains more Zinc +230.6%
Contains more Copper +401.1%
Equal in Iron - 4.86

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.
Wheat gluten
Wheat gluten
0
:
9
Chickpea flour (besan)
Chickpea flour (besan)
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 +∞%
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%
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 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
Wheat gluten
Wheat gluten
1
:
4
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Protein +235.7%
Contains more Fats +261.6%
Contains more Carbs +319.3%
Contains more Water +25.4%
Contains more Other +182%
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
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 Protein +235.7%
Contains more Fats +261.6%
Contains more Carbs +319.3%
Contains more Water +25.4%
Contains more Other +182%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten 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
0%
Wheat gluten
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
68%
Wheat gluten
117%
Chickpea flour (besan)

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