Chickpea flour (besan) vs. Groat — In-Depth Nutrition Comparison
Compare
A recap on differences between chickpea flour (besan) and groat
- Chickpea flour (besan) is higher in folate, iron, vitamin B1, vitamin B6, and manganese, yet groat is higher in vitamin B3, vitamin B2, copper, magnesium, and vitamin B5.
- Chickpea flour (besan) covers your daily folate needs 102% more than groat.
- Chickpea flour (besan) contains 5 times more vitamin B1 than groat. While chickpea flour (besan) contains 0.486mg of vitamin B1, groat contains only 0.101mg.
Food varieties used in this article are Chickpea flour (besan) and 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.
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +83.9% |
| Contains more IronIron | +120.9% |
| Contains more ZincZinc | +17.1% |
| Contains more ManganeseManganese | +23.1% |
| Contains more MagnesiumMagnesium | +39.2% |
| Contains more CopperCopper | +20.6% |
| Contains less SodiumSodium | -98.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +381.2% |
| Contains more Vitamin B6Vitamin B6 | +134.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1356.7% |
| Contains more Vitamin B2Vitamin B2 | +300.9% |
| Contains more Vitamin B3Vitamin B3 | +298.4% |
| Contains more Vitamin B5Vitamin B5 | +103.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 437µg | 30µg | 102% |
| Vitamin B3 | 1.762mg | 7.02mg | 33% |
| Iron | 4.86mg | 2.2mg | 33% |
| Vitamin B1 | 0.486mg | 0.101mg | 32% |
| Vitamin B2 | 0.106mg | 0.425mg | 25% |
| Vitamin B6 | 0.492mg | 0.21mg | 22% |
| Copper | 0.912mg | 1.1mg | 21% |
| Protein | 22.39g | 13.25g | 18% |
| Magnesium | 166mg | 231mg | 15% |
| Polyunsaturated fat | 2.983g | 1.039g | 13% |
| Vitamin B5 | 0.606mg | 1.233mg | 13% |
| Manganese | 1.6mg | 1.3mg | 13% |
| Potassium | 846mg | 460mg | 11% |
| Vitamin K | 9.1µg | 8% | |
| Vitamin E | 0.83mg | 6% | |
| Carbs | 57.82g | 71.5g | 5% |
| Fats | 6.69g | 3.4g | 5% |
| Zinc | 2.81mg | 2.4mg | 4% |
| Phosphorus | 318mg | 347mg | 4% |
| Sodium | 64mg | 1mg | 3% |
| Fiber | 10.8g | 10g | 3% |
| Calcium | 45mg | 18mg | 3% |
| Calories | 387kcal | 343kcal | 2% |
| Monounsaturated fat | 1.504g | 1.04g | 1% |
| Net carbs | 47.02g | 61.5g | N/A |
| Sugar | 10.85g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Selenium | 8.3µg | 8.3µg | 0% |
| Saturated fat | 0.693g | 0.741g | 0% |
| Tryptophan | 0.192mg | 0% | |
| Threonine | 0.506mg | 0% | |
| Isoleucine | 0.498mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.672mg | 0% | |
| Methionine | 0.172mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.678mg | 0% | |
| Histidine | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.39 g
Fats:
6.69 g
Carbs:
57.82 g
Water:
10.28 g
Other:
2.82 g
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
| Contains more ProteinProtein | +69% |
| Contains more FatsFats | +96.8% |
| Contains more OtherOther | +34.3% |
| Contains more CarbsCarbs | +23.7% |
~equal in
Water
~9.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.693 g
Monounsaturated fat:
Mono. Fat
1.504 g
Polyunsaturated fat:
Poly. Fat
2.983 g
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
| Contains more Mono. FatMonounsaturated fat | +44.6% |
| Contains more Poly. FatPolyunsaturated fat | +187.1% |
~equal in
Saturated fat
~0.741g
