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

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A recap on differences between chickpea flour (besan) and hummus

  • Chickpea flour (besan) is higher than hummus in folate, copper, manganese, iron, vitamin B1, magnesium, vitamin B6, phosphorus, fiber, and potassium.
  • Chickpea flour (besan) covers your daily folate needs 89% more than hummus.
  • Chickpea flour (besan) contains 4 times more potassium than hummus. While chickpea flour (besan) contains 846mg of potassium, hummus contains only 228mg.

Food varieties used in this article are Chickpea flour (besan) and Hummus, commercial.

Infographic

Chickpea flour (besan) vs Hummus infographic
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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%
Hummus
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more MagnesiumMagnesium +133.8%
Contains more CalciumCalcium +18.4%
Contains more PotassiumPotassium +271.1%
Contains more IronIron +99.2%
Contains more CopperCopper +73.1%
Contains more ZincZinc +53.6%
Contains more PhosphorusPhosphorus +80.7%
Contains less SodiumSodium -83.1%
Contains more ManganeseManganese +107%
Contains more SeleniumSelenium +219.2%

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%
Hummus
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% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B3Vitamin B3 +202.7%
Contains more Vitamin B5Vitamin B5 +359.1%
Contains more Vitamin B6Vitamin B6 +146%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +426.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Hummus DV% diff.
Folate 437µg 83µg 89%
Copper 0.912mg 0.527mg 43%
Manganese 1.6mg 0.773mg 36%
Iron 4.86mg 2.44mg 30%
Protein 22.39g 7.9g 29%
Vitamin B1 0.486mg 0.18mg 26%
Magnesium 166mg 71mg 23%
Vitamin B6 0.492mg 0.2mg 22%
Phosphorus 318mg 176mg 20%
Fiber 10.8g 6g 19%
Potassium 846mg 228mg 18%
Carbs 57.82g 14.29g 15%
Sodium 64mg 379mg 14%
Calories 387kcal 166kcal 11%
Selenium 8.3µg 2.6µg 10%
Zinc 2.81mg 1.83mg 9%
Vitamin B5 0.606mg 0.132mg 9%
Vitamin K 9.1µg 8%
Vitamin B3 1.762mg 0.582mg 7%
Vitamin E 0.83mg 6%
Monounsaturated fat 1.504g 4.039g 6%
Fats 6.69g 9.6g 4%
Polyunsaturated fat 2.983g 3.613g 4%
Vitamin B2 0.106mg 0.064mg 3%
Saturated fat 0.693g 1.437g 3%
Calcium 45mg 38mg 1%
Net carbs 47.02g 8.29g N/A
Sugar 10.85g N/A
Vitamin A 2µg 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
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more ProteinProtein +183.4%
Contains more CarbsCarbs +304.6%
Contains more OtherOther +74.1%
Contains more FatsFats +43.5%
Contains more WaterWater +547.8%

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
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -51.8%
Contains more Mono. FatMonounsaturated fat +168.6%
Contains more Poly. FatPolyunsaturated fat +21.1%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.