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  6. Chickpea flour (besan) vs. Black gram

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

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Differences between Chickpea flour (besan) and Black gram

  • Black gram contains less Copper, Folate, Manganese, Iron, Vitamin B6, Vitamin B1, Magnesium, Phosphorus, Potassium, and Zinc than Chickpea flour (besan).
  • Chickpea flour (besan)'s daily need coverage for Copper is 86% higher.
  • Black gram contains 8 times less Vitamin B6 than Chickpea flour (besan). Chickpea flour (besan) contains 0.492mg of Vitamin B6, while Black gram contains 0.058mg.

The food types used in this comparison are Chickpea flour (besan) and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Chickpea flour (besan) vs Black gram 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.
Chickpea flour (besan)
Chickpea flour (besan)
8
:
2
Black gram
Black gram
Contains more Iron +177.7%
Contains more Magnesium +163.5%
Contains more Phosphorus +103.8%
Contains more Potassium +266.2%
Contains more Zinc +238.6%
Contains more Copper +556.1%
Contains more Manganese +288.3%
Contains more Selenium +232%
Contains more Calcium +17.8%
Contains less Sodium -89.1%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +177.7%
Contains more Magnesium +163.5%
Contains more Phosphorus +103.8%
Contains more Potassium +266.2%
Contains more Zinc +238.6%
Contains more Copper +556.1%
Contains more Manganese +288.3%
Contains more Selenium +232%
Contains more Calcium +17.8%
Contains less Sodium -89.1%

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.
Chickpea flour (besan)
Chickpea flour (besan)
9
:
1
Black gram
Black gram
Contains more Vitamin A +32.3%
Contains more Vitamin E +453.3%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +41.3%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +40%
Contains more Vitamin B6 +748.3%
Contains more Folate +364.9%
Contains more Vitamin K +237%
Contains more Vitamin C +∞%
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin A +32.3%
Contains more Vitamin E +453.3%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +41.3%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +40%
Contains more Vitamin B6 +748.3%
Contains more Folate +364.9%
Contains more Vitamin K +237%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Black gram
Black gram
Contains more Protein +196.9%
Contains more Fats +1116.4%
Contains more Carbs +215.3%
Contains more Other +166%
Contains more Water +605.4%
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
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Protein +196.9%
Contains more Fats +1116.4%
Contains more Carbs +215.3%
Contains more Other +166%
Contains more Water +605.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +5086.2%
Contains more Polyunsaturated fat +730.9%
Contains less Saturated Fat -94.5%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +5086.2%
Contains more Polyunsaturated fat +730.9%
Contains less Saturated Fat -94.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea flour (besan) Black gram
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 Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Black gram Opinion
Net carbs 47.02g 11.94g Chickpea flour (besan)
Protein 22.39g 7.54g Chickpea flour (besan)
Fats 6.69g 0.55g Chickpea flour (besan)
Carbs 57.82g 18.34g Chickpea flour (besan)
Calories 387kcal 105kcal Chickpea flour (besan)
Sugar 10.85g 2.01g Black gram
Fiber 10.8g 6.4g Chickpea flour (besan)
Calcium 45mg 53mg Black gram
Iron 4.86mg 1.75mg Chickpea flour (besan)
Magnesium 166mg 63mg Chickpea flour (besan)
Phosphorus 318mg 156mg Chickpea flour (besan)
Potassium 846mg 231mg Chickpea flour (besan)
Sodium 64mg 7mg Black gram
Zinc 2.81mg 0.83mg Chickpea flour (besan)
Copper 0.912mg 0.139mg Chickpea flour (besan)
Manganese 1.6mg 0.412mg Chickpea flour (besan)
Selenium 8.3µg 2.5µg Chickpea flour (besan)
Vitamin A 41IU 31IU Chickpea flour (besan)
Vitamin A RAE 2µg 2µg
Vitamin E 0.83mg 0.15mg Chickpea flour (besan)
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.486mg 0.15mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.075mg Chickpea flour (besan)
Vitamin B3 1.762mg 1.5mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.433mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.058mg Chickpea flour (besan)
Folate 437µg 94µg Chickpea flour (besan)
Vitamin K 9.1µg 2.7µg Chickpea flour (besan)
Tryptophan 0.078mg Black gram
Threonine 0.262mg Black gram
Isoleucine 0.385mg Black gram
Leucine 0.625mg Black gram
Lysine 0.5mg Black gram
Methionine 0.11mg Black gram
Phenylalanine 0.44mg Black gram
Valine 0.423mg Black gram
Histidine 0.211mg Black gram
Saturated Fat 0.693g 0.038g Black gram
Monounsaturated Fat 1.504g 0.029g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.359g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Black gram
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
58%
Chickpea flour (besan)
17%
Black gram
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
35%
Black gram

Comparison summary

Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 43)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1.5)
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?
Black gram
Black gram is lower in Sugar (difference - 8.84g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.655g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.