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  6. Chickpea flour (besan) vs. Millet

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

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How are chickpea flour (besan) and millet different?

  • Chickpea flour (besan) has more folate, copper, manganese, iron, fiber, vitamin B1, phosphorus, vitamin B6, magnesium, and potassium than millet.
  • Daily need coverage for folate for chickpea flour (besan) is 105% higher.
  • Chickpea flour (besan) contains 14 times more potassium than millet. While chickpea flour (besan) contains 846mg of potassium, millet contains only 62mg.

Chickpea flour (besan) and Millet, cooked are the varieties used in this article.

Infographic

Chickpea flour (besan) vs Millet 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%
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more MagnesiumMagnesium +277.3%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +1264.5%
Contains more IronIron +671.4%
Contains more CopperCopper +466.5%
Contains more ZincZinc +208.8%
Contains more PhosphorusPhosphorus +218%
Contains more ManganeseManganese +488.2%
Contains more SeleniumSelenium +822.2%
Contains less SodiumSodium -96.9%

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%
Millet
Millet
1
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% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4050%
Contains more Vitamin B1Vitamin B1 +358.5%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more Vitamin B3Vitamin B3 +32.5%
Contains more Vitamin B5Vitamin B5 +254.4%
Contains more Vitamin B6Vitamin B6 +355.6%
Contains more Vitamin KVitamin K +2933.3%
Contains more FolateFolate +2200%
~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) Millet DV% diff.
Folate 437µg 19µg 105%
Copper 0.912mg 0.161mg 83%
Manganese 1.6mg 0.272mg 58%
Iron 4.86mg 0.63mg 53%
Protein 22.39g 3.51g 38%
Fiber 10.8g 1.3g 38%
Vitamin B1 0.486mg 0.106mg 32%
Phosphorus 318mg 100mg 31%
Vitamin B6 0.492mg 0.108mg 30%
Magnesium 166mg 44mg 29%
Potassium 846mg 62mg 23%
Polyunsaturated fat 2.983g 0.508g 17%
Zinc 2.81mg 0.91mg 17%
Selenium 8.3µg 0.9µg 13%
Calories 387kcal 119kcal 13%
Carbs 57.82g 23.67g 11%
Fats 6.69g 1g 9%
Vitamin B5 0.606mg 0.171mg 9%
Vitamin K 9.1µg 0.3µg 7%
Vitamin E 0.83mg 0.02mg 5%
Calcium 45mg 3mg 4%
Sodium 64mg 2mg 3%
Vitamin B3 1.762mg 1.33mg 3%
Monounsaturated fat 1.504g 0.184g 3%
Saturated fat 0.693g 0.172g 2%
Vitamin B2 0.106mg 0.082mg 2%
Choline 11.2mg 2%
Net carbs 47.02g 22.37g N/A
Sugar 10.85g 0.13g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.038mg 0%
Threonine 0.113mg 0%
Isoleucine 0.148mg 0%
Leucine 0.446mg 0%
Lysine 0.067mg 0%
Methionine 0.07mg 0%
Phenylalanine 0.185mg 0%
Valine 0.184mg 0%
Histidine 0.075mg 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
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +537.9%
Contains more FatsFats +569%
Contains more CarbsCarbs +144.3%
Contains more OtherOther +587.8%
Contains more WaterWater +594.6%

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
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +717.4%
Contains more Poly. FatPolyunsaturated fat +487.2%
Contains less Sat. FatSaturated fat -75.2%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.