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  6. Chickpea flour (besan) vs. Cornmeal

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

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How are Chickpea flour (besan) and Cornmeal different?

  • Chickpea flour (besan) is higher in Copper, Manganese, Folate, Magnesium, Phosphorus, Fiber, Vitamin B6, and Potassium, however, Cornmeal is richer in Vitamin B2, and Vitamin B3.
  • Daily need coverage for Copper from Chickpea flour (besan) is 93% higher.
  • Chickpea flour (besan) contains 9 times more Manganese than Cornmeal. While Chickpea flour (besan) contains 1.6mg of Manganese, Cornmeal contains only 0.174mg.

Chickpea flour (besan) and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Chickpea flour (besan) vs Cornmeal 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
Cornmeal
Cornmeal
Contains more Calcium +1400%
Contains more Iron +11.5%
Contains more Magnesium +418.8%
Contains more Phosphorus +221.2%
Contains more Potassium +495.8%
Contains more Zinc +325.8%
Contains more Copper +1100%
Contains more Manganese +819.5%
Contains less Sodium -89.1%
Contains more Selenium +26.5%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1400%
Contains more Iron +11.5%
Contains more Magnesium +418.8%
Contains more Phosphorus +221.2%
Contains more Potassium +495.8%
Contains more Zinc +325.8%
Contains more Copper +1100%
Contains more Manganese +819.5%
Contains less Sodium -89.1%
Contains more Selenium +26.5%

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)
5
:
4
Cornmeal
Cornmeal
Contains more Vitamin E +591.7%
Contains more Vitamin B5 +152.5%
Contains more Vitamin B6 +170.3%
Contains more Folate +109.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +422%
Contains more Vitamin B1 +13.4%
Contains more Vitamin B2 +260.4%
Contains more Vitamin B3 +182%
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%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin E +591.7%
Contains more Vitamin B5 +152.5%
Contains more Vitamin B6 +170.3%
Contains more Folate +109.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +422%
Contains more Vitamin B1 +13.4%
Contains more Vitamin B2 +260.4%
Contains more Vitamin B3 +182%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
3
:
2
Cornmeal
Cornmeal
Contains more Protein +214.9%
Contains more Fats +282.3%
Contains more Other +452.9%
Contains more Carbs +37.4%
Equal in Water - 11.18
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
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +214.9%
Contains more Fats +282.3%
Contains more Other +452.9%
Contains more Carbs +37.4%
Equal in Water - 11.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Cornmeal
Cornmeal
Contains more Monounsaturated Fat +285.6%
Contains more Polyunsaturated fat +260.3%
Contains less Saturated Fat -68.3%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +285.6%
Contains more Polyunsaturated fat +260.3%
Contains less Saturated Fat -68.3%

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) Cornmeal
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Cornmeal Opinion
Net carbs 47.02g 75.55g Cornmeal
Protein 22.39g 7.11g Chickpea flour (besan)
Fats 6.69g 1.75g Chickpea flour (besan)
Carbs 57.82g 79.45g Cornmeal
Calories 387kcal 370kcal Chickpea flour (besan)
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 10.85g 1.61g Cornmeal
Fiber 10.8g 3.9g Chickpea flour (besan)
Calcium 45mg 3mg Chickpea flour (besan)
Iron 4.86mg 4.36mg Chickpea flour (besan)
Magnesium 166mg 32mg Chickpea flour (besan)
Phosphorus 318mg 99mg Chickpea flour (besan)
Potassium 846mg 142mg Chickpea flour (besan)
Sodium 64mg 7mg Cornmeal
Zinc 2.81mg 0.66mg Chickpea flour (besan)
Copper 0.912mg 0.076mg Chickpea flour (besan)
Manganese 1.6mg 0.174mg Chickpea flour (besan)
Selenium 8.3µg 10.5µg Cornmeal
Vitamin A 41IU 214IU Cornmeal
Vitamin A RAE 2µg 11µg Cornmeal
Vitamin E 0.83mg 0.12mg Chickpea flour (besan)
Vitamin B1 0.486mg 0.551mg Cornmeal
Vitamin B2 0.106mg 0.382mg Cornmeal
Vitamin B3 1.762mg 4.968mg Cornmeal
Vitamin B5 0.606mg 0.24mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.182mg Chickpea flour (besan)
Folate 437µg 209µg Chickpea flour (besan)
Vitamin K 9.1µg 0µg Chickpea flour (besan)
Tryptophan 0.038mg Cornmeal
Threonine 0.172mg Cornmeal
Isoleucine 0.242mg Cornmeal
Leucine 1.006mg Cornmeal
Lysine 0.105mg Cornmeal
Methionine 0.162mg Cornmeal
Phenylalanine 0.366mg Cornmeal
Valine 0.337mg Cornmeal
Histidine 0.172mg Cornmeal
Saturated Fat 0.693g 0.22g Cornmeal
Monounsaturated Fat 1.504g 0.39g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.828g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Cornmeal
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)
46%
Cornmeal
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 9.24g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.473g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 68)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1.4)
Which food is richer in minerals?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.