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  6. Chickpea flour (besan) vs. Buckwheat

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

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What are the differences between Chickpea flour (besan) and Buckwheat?

  • Chickpea flour (besan) is richer than Buckwheat in Folate, Copper, Manganese, Iron, Vitamin B1, Phosphorus, Fiber, Vitamin B6, Magnesium, and Potassium.
  • Chickpea flour (besan)'s daily need coverage for Folate is 106% more.
  • Chickpea flour (besan) has 12 times more Vitamin B1 than Buckwheat. While Chickpea flour (besan) has 0.486mg of Vitamin B1, Buckwheat has only 0.04mg.

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

Infographic

Chickpea flour (besan) vs Buckwheat 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)
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +542.9%
Contains more Iron +507.5%
Contains more Magnesium +225.5%
Contains more Phosphorus +354.3%
Contains more Potassium +861.4%
Contains more Zinc +360.7%
Contains more Copper +524.7%
Contains more Manganese +297%
Contains more Selenium +277.3%
Contains less Sodium -93.8%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +542.9%
Contains more Iron +507.5%
Contains more Magnesium +225.5%
Contains more Phosphorus +354.3%
Contains more Potassium +861.4%
Contains more Zinc +360.7%
Contains more Copper +524.7%
Contains more Manganese +297%
Contains more Selenium +277.3%
Contains less Sodium -93.8%

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
:
0
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +822.2%
Contains more Vitamin B1 +1115%
Contains more Vitamin B2 +171.8%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B5 +68.8%
Contains more Vitamin B6 +539%
Contains more Folate +3021.4%
Contains more Vitamin K +378.9%
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +822.2%
Contains more Vitamin B1 +1115%
Contains more Vitamin B2 +171.8%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B5 +68.8%
Contains more Vitamin B6 +539%
Contains more Folate +3021.4%
Contains more Vitamin K +378.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Buckwheat
Buckwheat
Contains more Protein +562.4%
Contains more Fats +979%
Contains more Carbs +190%
Contains more Other +555.8%
Contains more Water +635.7%
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
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +562.4%
Contains more Fats +979%
Contains more Carbs +190%
Contains more Other +555.8%
Contains more Water +635.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +1486.7%
Contains less Saturated Fat -80.7%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +1486.7%
Contains less Saturated Fat -80.7%

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) Buckwheat
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) Buckwheat Opinion
Net carbs 47.02g 17.24g Chickpea flour (besan)
Protein 22.39g 3.38g Chickpea flour (besan)
Fats 6.69g 0.62g Chickpea flour (besan)
Carbs 57.82g 19.94g Chickpea flour (besan)
Calories 387kcal 92kcal Chickpea flour (besan)
Fructose 0.1g Buckwheat
Sugar 10.85g 0.9g Buckwheat
Fiber 10.8g 2.7g Chickpea flour (besan)
Calcium 45mg 7mg Chickpea flour (besan)
Iron 4.86mg 0.8mg Chickpea flour (besan)
Magnesium 166mg 51mg Chickpea flour (besan)
Phosphorus 318mg 70mg Chickpea flour (besan)
Potassium 846mg 88mg Chickpea flour (besan)
Sodium 64mg 4mg Buckwheat
Zinc 2.81mg 0.61mg Chickpea flour (besan)
Copper 0.912mg 0.146mg Chickpea flour (besan)
Manganese 1.6mg 0.403mg Chickpea flour (besan)
Selenium 8.3µg 2.2µg Chickpea flour (besan)
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.09mg Chickpea flour (besan)
Vitamin B1 0.486mg 0.04mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.039mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.94mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.359mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.077mg Chickpea flour (besan)
Folate 437µg 14µg Chickpea flour (besan)
Vitamin K 9.1µg 1.9µg Chickpea flour (besan)
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.693g 0.134g Buckwheat
Monounsaturated Fat 1.504g 0.188g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.188g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Buckwheat
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)
8%
Buckwheat
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
24%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 51)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $2.4)
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?
Buckwheat
Buckwheat is lower in Sugar (difference - 9.95g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.559g)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.