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  6. Chickpea flour (besan) vs. Millet flour

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

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The main differences between Chickpea flour (besan) and Millet flour

  • Chickpea flour (besan) is richer in Folate, Copper, Fiber, Manganese, Potassium, Iron, and Magnesium, yet Millet flour is richer in Selenium, Vitamin B3, and Vitamin B5.
  • Daily need coverage for Folate from Chickpea flour (besan) is 99% higher.
  • Chickpea flour (besan) contains 4 times more Potassium than Millet flour. Chickpea flour (besan) contains 846mg of Potassium, while Millet flour contains 224mg.

Food types used in this article are Chickpea flour (besan) and Millet flour.

Infographic

Chickpea flour (besan) vs Millet flour 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
Millet flour
Millet flour
Contains more Calcium +221.4%
Contains more Iron +23.4%
Contains more Magnesium +39.5%
Contains more Phosphorus +11.6%
Contains more Potassium +277.7%
Contains more Copper +70.5%
Contains more Manganese +59.7%
Contains less Sodium -93.8%
Contains more Selenium +294%
Equal in Zinc - 2.63
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Contains more Calcium +221.4%
Contains more Iron +23.4%
Contains more Magnesium +39.5%
Contains more Phosphorus +11.6%
Contains more Potassium +277.7%
Contains more Copper +70.5%
Contains more Manganese +59.7%
Contains less Sodium -93.8%
Contains more Selenium +294%
Equal in Zinc - 2.63

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)
9
:
2
Millet flour
Millet flour
Contains more Vitamin E +654.5%
Contains more Vitamin B1 +17.7%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B6 +32.3%
Contains more Folate +940.5%
Contains more Vitamin K +1037.5%
Contains more Vitamin B3 +241.7%
Contains more Vitamin B5 +109.1%
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%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Contains more Vitamin E +654.5%
Contains more Vitamin B1 +17.7%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B6 +32.3%
Contains more Folate +940.5%
Contains more Vitamin K +1037.5%
Contains more Vitamin B3 +241.7%
Contains more Vitamin B5 +109.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Millet flour
Millet flour
Contains more Protein +108.3%
Contains more Fats +57.4%
Contains more Water +18.6%
Contains more Other +133.1%
Contains more Carbs +29.9%
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
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more Protein +108.3%
Contains more Fats +57.4%
Contains more Water +18.6%
Contains more Other +133.1%
Contains more Carbs +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Millet flour
Millet flour
Contains more Monounsaturated Fat +62.8%
Contains more Polyunsaturated fat +13.9%
Contains less Saturated Fat -22.7%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Contains more Monounsaturated Fat +62.8%
Contains more Polyunsaturated fat +13.9%
Contains less Saturated Fat -22.7%

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) Millet flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Millet flour Opinion
Net carbs 47.02g 71.62g Millet flour
Protein 22.39g 10.75g Chickpea flour (besan)
Fats 6.69g 4.25g Chickpea flour (besan)
Carbs 57.82g 75.12g Millet flour
Calories 387kcal 382kcal Chickpea flour (besan)
Starch 69.88g Millet flour
Sugar 10.85g 1.66g Millet flour
Fiber 10.8g 3.5g Chickpea flour (besan)
Calcium 45mg 14mg Chickpea flour (besan)
Iron 4.86mg 3.94mg Chickpea flour (besan)
Magnesium 166mg 119mg Chickpea flour (besan)
Phosphorus 318mg 285mg Chickpea flour (besan)
Potassium 846mg 224mg Chickpea flour (besan)
Sodium 64mg 4mg Millet flour
Zinc 2.81mg 2.63mg Chickpea flour (besan)
Copper 0.912mg 0.535mg Chickpea flour (besan)
Manganese 1.6mg 1.002mg Chickpea flour (besan)
Selenium 8.3µg 32.7µg Millet flour
Vitamin A 41IU Chickpea flour (besan)
Vitamin A RAE 2µg Chickpea flour (besan)
Vitamin E 0.83mg 0.11mg Chickpea flour (besan)
Vitamin B1 0.486mg 0.413mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.073mg Chickpea flour (besan)
Vitamin B3 1.762mg 6.02mg Millet flour
Vitamin B5 0.606mg 1.267mg Millet flour
Vitamin B6 0.492mg 0.372mg Chickpea flour (besan)
Folate 437µg 42µg Chickpea flour (besan)
Vitamin K 9.1µg 0.8µg Chickpea flour (besan)
Tryptophan 0.17mg Millet flour
Threonine 0.354mg Millet flour
Isoleucine 0.473mg Millet flour
Leucine 1.537mg Millet flour
Lysine 0.144mg Millet flour
Methionine 0.319mg Millet flour
Phenylalanine 0.675mg Millet flour
Valine 0.584mg Millet flour
Histidine 0.257mg Millet flour
Trans Fat 0g 0.002g Chickpea flour (besan)
Saturated Fat 0.693g 0.536g Millet flour
Monounsaturated Fat 1.504g 0.924g Chickpea flour (besan)
Polyunsaturated fat 2.983g 2.618g Chickpea flour (besan)
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Millet flour
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)
36%
Millet flour
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 9.19g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Millet flour
Millet flour is lower in Saturated Fat (difference - 0.157g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in minerals
Which food is richer in vitamins?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.