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  6. Chickpea flour (besan) vs. Groat

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

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A recap on the differences between chickpea flour (besan) and groat

  • Chickpea flour (besan) is higher in folate, iron, vitamin B1, protein, vitamin B6, and manganese, yet groat is higher in vitamin B3, vitamin B2, copper, and magnesium.
  • 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

Chickpea flour (besan) vs Groat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Groat
Groat
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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%
~equal in Phosphorus ~347mg
~equal in Selenium ~8.3µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Groat
Groat
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
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%
~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) Groat DV% diff.
Folate 437µg 30µg 102%
Iron 4.86mg 2.2mg 33%
Vitamin B3 1.762mg 7.02mg 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%
Manganese 1.6mg 1.3mg 13%
Vitamin B5 0.606mg 1.233mg 13%
Polyunsaturated fat 2.983g 1.039g 13%
Potassium 846mg 460mg 11%
Vitamin K 9.1µg 8%
Vitamin E 0.83mg 6%
Fats 6.69g 3.4g 5%
Carbs 57.82g 71.5g 5%
Zinc 2.81mg 2.4mg 4%
Phosphorus 318mg 347mg 4%
Calcium 45mg 18mg 3%
Fiber 10.8g 10g 3%
Sodium 64mg 1mg 3%
Calories 387kcal 343kcal 2%
Monounsaturated fat 1.504g 1.04g 1%
Protein per 100 calories 5.8g 3.9g N/A
Calories per 10 g protein 173kcal 259kcal N/A
Weight per 100 calories 26g 29g N/A
Unsaturated / Saturated Fat ratio 6.5 2.8 N/A
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
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
Groat
Groat
1
13% 3% 72% 10% 2%
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 CarbsCarbs +23.7%
~equal in Water ~9.75g

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
Groat
Groat
0
26% 37% 37%
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

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.