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  6. Buckwheat vs. Chickpea flour (besan)

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

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What are the differences between buckwheat and chickpea flour (besan)?

  • Chickpea flour (besan) is richer than buckwheat in folate, copper, manganese, iron, protein, vitamin B1, phosphorus, fiber, vitamin B6, and magnesium.
  • Chickpea flour (besan)'s daily need coverage for folate is 106% more.

We used Buckwheat groats, roasted, cooked and Chickpea flour (besan) types in this article.

Infographic

Buckwheat vs Chickpea flour (besan) infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +225.5%
Contains more CalciumCalcium +542.9%
Contains more PotassiumPotassium +861.4%
Contains more IronIron +507.5%
Contains more CopperCopper +524.7%
Contains more ZincZinc +360.7%
Contains more PhosphorusPhosphorus +354.3%
Contains more ManganeseManganese +297%
Contains more SeleniumSelenium +277.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +822.2%
Contains more Vitamin B1Vitamin B1 +1115%
Contains more Vitamin B2Vitamin B2 +171.8%
Contains more Vitamin B3Vitamin B3 +87.4%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin B6Vitamin B6 +539%
Contains more Vitamin KVitamin K +378.9%
Contains more FolateFolate +3021.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Chickpea flour (besan) DV% diff.
Folate 14µg 437µg 106%
Copper 0.146mg 0.912mg 85%
Manganese 0.403mg 1.6mg 52%
Iron 0.8mg 4.86mg 51%
Protein 3.38g 22.39g 38%
Vitamin B1 0.04mg 0.486mg 37%
Phosphorus 70mg 318mg 35%
Fiber 2.7g 10.8g 32%
Vitamin B6 0.077mg 0.492mg 32%
Magnesium 51mg 166mg 27%
Potassium 88mg 846mg 22%
Zinc 0.61mg 2.81mg 20%
Polyunsaturated fat 0.188g 2.983g 19%
Calories 92kcal 387kcal 15%
Carbs 19.94g 57.82g 13%
Selenium 2.2µg 8.3µg 11%
Fats 0.62g 6.69g 9%
Vitamin K 1.9µg 9.1µg 6%
Vitamin E 0.09mg 0.83mg 5%
Vitamin B2 0.039mg 0.106mg 5%
Vitamin B3 0.94mg 1.762mg 5%
Vitamin B5 0.359mg 0.606mg 5%
Calcium 7mg 45mg 4%
Choline 20.1mg 4%
Sodium 4mg 64mg 3%
Saturated fat 0.134g 0.693g 3%
Monounsaturated fat 0.188g 1.504g 3%
Protein per 100 calories 3.7g 5.8g N/A
Calories per 10 g protein 272kcal 173kcal N/A
Weight per 100 calories 109g 26g N/A
Unsaturated / Saturated Fat ratio 2.8 6.5 N/A
Net carbs 17.24g 47.02g N/A
Sugar 0.9g 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +635.7%
Contains more ProteinProtein +562.4%
Contains more FatsFats +979%
Contains more CarbsCarbs +190%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 -80.7%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +1486.7%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.