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  6. Chickpea flour (besan) vs. Wheat Bread

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

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Important differences between Chickpea flour (besan) and Wheat Bread

  • Chickpea flour (besan) has more Folate, Copper, Vitamin B6, Magnesium, Fiber, and Phosphorus, however, Wheat Bread has more Selenium, Vitamin B3, and Vitamin B2.
  • Chickpea flour (besan)'s daily need coverage for Folate is 88% more.
  • Chickpea flour (besan) has 5 times more Copper than Wheat Bread. Chickpea flour (besan) has 0.912mg of Copper, while Wheat Bread has 0.198mg.
  • Chickpea flour (besan) is lower in Sodium.

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

Infographic

Chickpea flour (besan) vs Wheat Bread 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
Wheat Bread
Wheat Bread
Contains more Iron +18.8%
Contains more Magnesium +181.4%
Contains more Phosphorus +69.1%
Contains more Potassium +279.4%
Contains less Sodium -89.4%
Contains more Zinc +91.2%
Contains more Copper +360.6%
Contains more Manganese +16.2%
Contains more Calcium +266.7%
Contains more Selenium +302.4%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Iron +18.8%
Contains more Magnesium +181.4%
Contains more Phosphorus +69.1%
Contains more Potassium +279.4%
Contains less Sodium -89.4%
Contains more Zinc +91.2%
Contains more Copper +360.6%
Contains more Manganese +16.2%
Contains more Calcium +266.7%
Contains more Selenium +302.4%

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)
7
:
3
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +245.8%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B5 +32.9%
Contains more Vitamin B6 +221.6%
Contains more Folate +408.1%
Contains more Vitamin K +59.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +260.4%
Contains more Vitamin B3 +254.7%
Equal in Vitamin B1 - 0.439
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +245.8%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B5 +32.9%
Contains more Vitamin B6 +221.6%
Contains more Folate +408.1%
Contains more Vitamin K +59.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +260.4%
Contains more Vitamin B3 +254.7%
Equal in Vitamin B1 - 0.439

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Wheat Bread
Wheat Bread
Contains more Protein +72.8%
Contains more Fats +56.7%
Contains more Water +135.7%
Equal in Carbs - 55.77
Equal in Other - 2.77
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
Wheat Bread
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
Contains more Protein +72.8%
Contains more Fats +56.7%
Contains more Water +135.7%
Equal in Carbs - 55.77
Equal in Other - 2.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
3
:
0
Wheat Bread
Wheat Bread
Contains less Saturated Fat -29.9%
Contains more Monounsaturated Fat +47.6%
Contains more Polyunsaturated fat +73.4%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -29.9%
Contains more Monounsaturated Fat +47.6%
Contains more Polyunsaturated fat +73.4%

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) Wheat Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Wheat Bread Opinion
Net carbs 47.02g 51.07g Wheat Bread
Protein 22.39g 12.96g Chickpea flour (besan)
Fats 6.69g 4.27g Chickpea flour (besan)
Carbs 57.82g 55.77g Chickpea flour (besan)
Calories 387kcal 313kcal Chickpea flour (besan)
Sugar 10.85g 6.42g Wheat Bread
Fiber 10.8g 4.7g Chickpea flour (besan)
Calcium 45mg 165mg Wheat Bread
Iron 4.86mg 4.09mg Chickpea flour (besan)
Magnesium 166mg 59mg Chickpea flour (besan)
Phosphorus 318mg 188mg Chickpea flour (besan)
Potassium 846mg 223mg Chickpea flour (besan)
Sodium 64mg 601mg Chickpea flour (besan)
Zinc 2.81mg 1.47mg Chickpea flour (besan)
Copper 0.912mg 0.198mg Chickpea flour (besan)
Manganese 1.6mg 1.377mg Chickpea flour (besan)
Selenium 8.3µg 33.4µg Wheat Bread
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.24mg Chickpea flour (besan)
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.486mg 0.439mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.382mg Wheat Bread
Vitamin B3 1.762mg 6.25mg Wheat Bread
Vitamin B5 0.606mg 0.456mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.153mg Chickpea flour (besan)
Folate 437µg 86µg Chickpea flour (besan)
Vitamin K 9.1µg 5.7µg Chickpea flour (besan)
Tryptophan 0.092mg Wheat Bread
Threonine 0.299mg Wheat Bread
Isoleucine 0.258mg Wheat Bread
Leucine 0.461mg Wheat Bread
Lysine 0.215mg Wheat Bread
Methionine 0.105mg Wheat Bread
Phenylalanine 0.315mg Wheat Bread
Valine 0.31mg Wheat Bread
Histidine 0.15mg Wheat Bread
Saturated Fat 0.693g 0.989g Chickpea flour (besan)
Monounsaturated Fat 1.504g 1.019g Chickpea flour (besan)
Polyunsaturated fat 2.983g 1.72g Chickpea flour (besan)
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Wheat Bread
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)
38%
Wheat Bread
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Chickpea flour (besan)
Chickpea flour (besan) contains less Sodium (difference - 537mg)
Which food is lower in Saturated Fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated Fat (difference - 0.296g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 60)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $0.3)
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 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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.