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  6. Wheat Bread vs. Chickpea flour (besan)

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

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Important differences between wheat Bread and chickpea flour (besan)

  • Wheat Bread has more selenium, vitamin B3, and vitamin B2; however, chickpea flour (besan) has more folate, copper, vitamin B6, magnesium, fiber, and phosphorus.
  • Chickpea flour (besan)'s daily need coverage for folate is 88% more.
  • Wheat Bread has 9 times more sodium than chickpea flour (besan). Wheat Bread has 601mg of sodium, while chickpea flour (besan) has 64mg.

The food varieties used in the comparison are Bread, wheat, toasted and Chickpea flour (besan).

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 more CalciumCalcium +266.7%
Contains more SeleniumSelenium +302.4%
Contains more MagnesiumMagnesium +181.4%
Contains more PotassiumPotassium +279.4%
Contains more IronIron +18.8%
Contains more CopperCopper +360.6%
Contains more ZincZinc +91.2%
Contains more PhosphorusPhosphorus +69.1%
Contains less SodiumSodium -89.4%
Contains more ManganeseManganese +16.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +260.4%
Contains more Vitamin B3Vitamin B3 +254.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +245.8%
Contains more Vitamin B1Vitamin B1 +10.7%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin B6Vitamin B6 +221.6%
Contains more Vitamin KVitamin K +59.6%
Contains more FolateFolate +408.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Chickpea flour (besan) DV% diff.
Folate 86µg 437µg 88%
Copper 0.198mg 0.912mg 79%
Selenium 33.4µg 8.3µg 46%
Vitamin B3 6.25mg 1.762mg 28%
Vitamin B6 0.153mg 0.492mg 26%
Magnesium 59mg 166mg 25%
Fiber 4.7g 10.8g 24%
Sodium 601mg 64mg 23%
Vitamin B2 0.382mg 0.106mg 21%
Protein 12.96g 22.39g 19%
Phosphorus 188mg 318mg 19%
Potassium 223mg 846mg 18%
Calcium 165mg 45mg 12%
Zinc 1.47mg 2.81mg 12%
Manganese 1.377mg 1.6mg 10%
Iron 4.09mg 4.86mg 10%
Polyunsaturated fat 1.72g 2.983g 8%
Choline 22.1mg 4%
Calories 313kcal 387kcal 4%
Vitamin B1 0.439mg 0.486mg 4%
Vitamin E 0.24mg 0.83mg 4%
Fats 4.27g 6.69g 4%
Vitamin B5 0.456mg 0.606mg 3%
Vitamin K 5.7µg 9.1µg 3%
Carbs 55.77g 57.82g 1%
Saturated fat 0.989g 0.693g 1%
Monounsaturated fat 1.019g 1.504g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 47.02g N/A
Sugar 6.42g 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +135.7%
Contains more ProteinProtein +72.8%
Contains more FatsFats +56.7%
~equal in Carbs ~57.82g
~equal in Other ~2.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -29.9%
Contains more Mono. FatMonounsaturated fat +47.6%
Contains more Poly. FatPolyunsaturated fat +73.4%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.