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  6. Amaranth grain vs. Chickpea flour (besan)

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

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How are Amaranth grain and Chickpea flour (besan) different?

  • Chickpea flour (besan) has more Folate, Copper, Vitamin B1, Fiber, Iron, Manganese, Vitamin B6, Phosphorus, Magnesium, and Potassium than Amaranth grain.
  • Daily need coverage for Folate from Chickpea flour (besan) is 104% higher.

Amaranth grain, cooked and Chickpea flour (besan) are the varieties used in this article.

Infographic

Amaranth grain 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.
Amaranth grain
Amaranth grain
2
:
8
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Sodium -90.6%
Contains more Iron +131.4%
Contains more Magnesium +155.4%
Contains more Phosphorus +114.9%
Contains more Potassium +526.7%
Contains more Zinc +226.7%
Contains more Copper +512.1%
Contains more Manganese +87.4%
Contains more Selenium +50.9%
Equal in Calcium - 45
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
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 -90.6%
Contains more Iron +131.4%
Contains more Magnesium +155.4%
Contains more Phosphorus +114.9%
Contains more Potassium +526.7%
Contains more Zinc +226.7%
Contains more Copper +512.1%
Contains more Manganese +87.4%
Contains more Selenium +50.9%
Equal in Calcium - 45

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.
Amaranth grain
Amaranth grain
0
:
12
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin E +336.8%
Contains more Vitamin B1 +3140%
Contains more Vitamin B2 +381.8%
Contains more Vitamin B3 +649.8%
Contains more Vitamin B6 +335.4%
Contains more Folate +1886.4%
Amaranth grain
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% 4% 6% 5% 0% 27% 17% 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 E +336.8%
Contains more Vitamin B1 +3140%
Contains more Vitamin B2 +381.8%
Contains more Vitamin B3 +649.8%
Contains more Vitamin B6 +335.4%
Contains more Folate +1886.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
1
:
4
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Water +631.1%
Contains more Protein +489.2%
Contains more Fats +323.4%
Contains more Carbs +209.4%
Contains more Other +266.2%
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 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 +631.1%
Contains more Protein +489.2%
Contains more Fats +323.4%
Contains more Carbs +209.4%
Contains more Other +266.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain 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 Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Chickpea flour (besan) Opinion
Net carbs 16.59g 47.02g Chickpea flour (besan)
Protein 3.8g 22.39g Chickpea flour (besan)
Fats 1.58g 6.69g Chickpea flour (besan)
Carbs 18.69g 57.82g Chickpea flour (besan)
Calories 102kcal 387kcal Chickpea flour (besan)
Starch 16.23g Amaranth grain
Sugar 10.85g Amaranth grain
Fiber 2.1g 10.8g Chickpea flour (besan)
Calcium 47mg 45mg Amaranth grain
Iron 2.1mg 4.86mg Chickpea flour (besan)
Magnesium 65mg 166mg Chickpea flour (besan)
Phosphorus 148mg 318mg Chickpea flour (besan)
Potassium 135mg 846mg Chickpea flour (besan)
Sodium 6mg 64mg Amaranth grain
Zinc 0.86mg 2.81mg Chickpea flour (besan)
Copper 0.149mg 0.912mg Chickpea flour (besan)
Manganese 0.854mg 1.6mg Chickpea flour (besan)
Selenium 5.5µg 8.3µg Chickpea flour (besan)
Vitamin A 41IU Chickpea flour (besan)
Vitamin A RAE 2µg Chickpea flour (besan)
Vitamin E 0.19mg 0.83mg Chickpea flour (besan)
Vitamin B1 0.015mg 0.486mg Chickpea flour (besan)
Vitamin B2 0.022mg 0.106mg Chickpea flour (besan)
Vitamin B3 0.235mg 1.762mg Chickpea flour (besan)
Vitamin B5 0.606mg Chickpea flour (besan)
Vitamin B6 0.113mg 0.492mg Chickpea flour (besan)
Folate 22µg 437µg Chickpea flour (besan)
Vitamin K 9.1µg Chickpea flour (besan)
Saturated Fat 0.693g Amaranth grain
Monounsaturated Fat 1.504g Chickpea flour (besan)
Polyunsaturated fat 2.983g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain 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
5%
Amaranth grain
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
43%
Amaranth grain
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 - 97)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $3)
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?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.693g)

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. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.