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  6. Chickpea flour (besan) vs. Couscous

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

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What are the main differences between chickpea flour (besan) and couscous?

  • Chickpea flour (besan) is richer in folate, copper, manganese, iron, phosphorus, magnesium, fiber, vitamin B1, and vitamin B6, while couscous is higher in selenium.
  • Chickpea flour (besan)'s daily need coverage for folate is 106% higher.
  • Couscous has 22 times less copper than chickpea flour (besan). Chickpea flour (besan) has 0.912mg of copper, while couscous has 0.041mg.

We used Chickpea flour (besan) and Couscous, cooked types in this comparison.

Infographic

Chickpea flour (besan) vs Couscous 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +1975%
Contains more CalciumCalcium +462.5%
Contains more PotassiumPotassium +1358.6%
Contains more IronIron +1178.9%
Contains more CopperCopper +2124.4%
Contains more ZincZinc +980.8%
Contains more PhosphorusPhosphorus +1345.5%
Contains more ManganeseManganese +1804.8%
Contains less SodiumSodium -92.2%
Contains more SeleniumSelenium +231.3%

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.
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%
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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +538.5%
Contains more Vitamin B1Vitamin B1 +671.4%
Contains more Vitamin B2Vitamin B2 +292.6%
Contains more Vitamin B3Vitamin B3 +79.2%
Contains more Vitamin B5Vitamin B5 +63.3%
Contains more Vitamin B6Vitamin B6 +864.7%
Contains more Vitamin KVitamin K +9000%
Contains more FolateFolate +2813.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Couscous DV% diff.
Folate 437µg 15µg 106%
Copper 0.912mg 0.041mg 97%
Manganese 1.6mg 0.084mg 66%
Iron 4.86mg 0.38mg 56%
Phosphorus 318mg 22mg 42%
Magnesium 166mg 8mg 38%
Fiber 10.8g 1.4g 38%
Protein 22.39g 3.79g 37%
Vitamin B1 0.486mg 0.063mg 35%
Selenium 8.3µg 27.5µg 35%
Vitamin B6 0.492mg 0.051mg 34%
Potassium 846mg 58mg 23%
Zinc 2.81mg 0.26mg 23%
Polyunsaturated fat 2.983g 0.064g 19%
Calories 387kcal 112kcal 14%
Carbs 57.82g 23.22g 12%
Fats 6.69g 0.16g 10%
Vitamin K 9.1µg 0.1µg 8%
Vitamin B2 0.106mg 0.027mg 6%
Vitamin B3 1.762mg 0.983mg 5%
Vitamin B5 0.606mg 0.371mg 5%
Vitamin E 0.83mg 0.13mg 5%
Calcium 45mg 8mg 4%
Monounsaturated fat 1.504g 0.022g 4%
Saturated fat 0.693g 0.029g 3%
Sodium 64mg 5mg 3%
Choline 3.3mg 1%
Net carbs 47.02g 21.82g N/A
Sugar 10.85g 0.1g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +490.8%
Contains more FatsFats +4081.3%
Contains more CarbsCarbs +149%
Contains more OtherOther +984.6%
Contains more WaterWater +605.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +6736.4%
Contains more Poly. FatPolyunsaturated fat +4560.9%
Contains less Sat. FatSaturated fat -95.8%

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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
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.