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

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A recap on the differences between cereal and chickpea flour (besan)

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, and vitamin C, yet chickpea flour (besan) is higher in copper and fiber.
  • Cereal covers your daily vitamin B1 needs 484% more than chickpea flour (besan).

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Chickpea flour (besan).

Infographic

Cereal vs Chickpea flour (besan) infographic
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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.
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +600.8%
Contains more ZincZinc +170.5%
Contains more MagnesiumMagnesium +773.7%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +705.7%
Contains more CopperCopper +565.7%
Contains more PhosphorusPhosphorus +313%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +102.5%
Contains more SeleniumSelenium +31.7%

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.
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 AVitamin A +40600%
Contains more Vitamin B1Vitamin B1 +1193.8%
Contains more Vitamin B2Vitamin B2 +3550.9%
Contains more Vitamin B3Vitamin B3 +1581%
Contains more Vitamin B6Vitamin B6 +1116.7%
Contains more Vitamin EVitamin E +937.5%
Contains more Vitamin B5Vitamin B5 +168.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cereal Chickpea flour (besan) DV% diff.
Vitamin B1 6.288mg 0.486mg 484%
Vitamin B6 5.986mg 0.492mg 423%
Iron 34.06mg 4.86mg 365%
Vitamin B2 3.87mg 0.106mg 290%
Vitamin B3 29.62mg 1.762mg 174%
Folate 437µg 109%
Vitamin A 814µg 2µg 90%
Copper 0.137mg 0.912mg 86%
Zinc 7.6mg 2.81mg 44%
Vitamin C 38.5mg 0mg 43%
Fiber 1.4g 10.8g 38%
Magnesium 19mg 166mg 35%
Manganese 0.79mg 1.6mg 35%
Phosphorus 77mg 318mg 34%
Protein 6.06g 22.39g 33%
Sodium 795mg 64mg 32%
Potassium 105mg 846mg 22%
Polyunsaturated fat 0.354g 2.983g 18%
Carbs 86.85g 57.82g 10%
Fats 1.08g 6.69g 9%
Vitamin B5 0.226mg 0.606mg 8%
Vitamin K 0µg 9.1µg 8%
Vitamin E 0.08mg 0.83mg 5%
Calcium 10mg 45mg 4%
Selenium 6.3µg 8.3µg 4%
Monounsaturated fat 0.204g 1.504g 3%
Saturated fat 0.26g 0.693g 2%
Calories 378kcal 387kcal 0%
Net carbs 85.45g 47.02g N/A
Sugar 10.35g 10.85g N/A
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 CarbsCarbs +50.2%
Contains more ProteinProtein +269.5%
Contains more FatsFats +519.4%
Contains more WaterWater +172%
Contains more OtherOther +26.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -62.5%
Contains more Mono. FatMonounsaturated fat +637.3%
Contains more Poly. FatPolyunsaturated fat +742.7%

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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. 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.