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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 from 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
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)
9
:
1
Millet
Millet
Contains more Calcium +1400%
Contains more Iron +671.4%
Contains more Magnesium +277.3%
Contains more Phosphorus +218%
Contains more Potassium +1264.5%
Contains more Zinc +208.8%
Contains more Copper +466.5%
Contains more Manganese +488.2%
Contains more Selenium +822.2%
Contains less Sodium -96.9%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +1400%
Contains more Iron +671.4%
Contains more Magnesium +277.3%
Contains more Phosphorus +218%
Contains more Potassium +1264.5%
Contains more Zinc +208.8%
Contains more Copper +466.5%
Contains more Manganese +488.2%
Contains more Selenium +822.2%
Contains less Sodium -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.
Chickpea flour (besan)
Chickpea flour (besan)
9
:
0
Millet
Millet
Contains more Vitamin A +1266.7%
Contains more Vitamin E +4050%
Contains more Vitamin B1 +358.5%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +32.5%
Contains more Vitamin B5 +254.4%
Contains more Vitamin B6 +355.6%
Contains more Folate +2200%
Contains more Vitamin K +2933.3%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin A +1266.7%
Contains more Vitamin E +4050%
Contains more Vitamin B1 +358.5%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +32.5%
Contains more Vitamin B5 +254.4%
Contains more Vitamin B6 +355.6%
Contains more Folate +2200%
Contains more Vitamin K +2933.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Millet
Millet
Contains more Protein +537.9%
Contains more Fats +569%
Contains more Carbs +144.3%
Contains more Other +587.8%
Contains more Water +594.6%
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
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +537.9%
Contains more Fats +569%
Contains more Carbs +144.3%
Contains more Other +587.8%
Contains more Water +594.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Millet
Millet
Contains more Monounsaturated Fat +717.4%
Contains more Polyunsaturated fat +487.2%
Contains less Saturated Fat -75.2%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +717.4%
Contains more Polyunsaturated fat +487.2%
Contains less Saturated Fat -75.2%

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

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Millet Opinion
Net carbs 47.02g 22.37g Chickpea flour (besan)
Protein 22.39g 3.51g Chickpea flour (besan)
Fats 6.69g 1g Chickpea flour (besan)
Carbs 57.82g 23.67g Chickpea flour (besan)
Calories 387kcal 119kcal Chickpea flour (besan)
Sugar 10.85g 0.13g Millet
Fiber 10.8g 1.3g Chickpea flour (besan)
Calcium 45mg 3mg Chickpea flour (besan)
Iron 4.86mg 0.63mg Chickpea flour (besan)
Magnesium 166mg 44mg Chickpea flour (besan)
Phosphorus 318mg 100mg Chickpea flour (besan)
Potassium 846mg 62mg Chickpea flour (besan)
Sodium 64mg 2mg Millet
Zinc 2.81mg 0.91mg Chickpea flour (besan)
Copper 0.912mg 0.161mg Chickpea flour (besan)
Manganese 1.6mg 0.272mg Chickpea flour (besan)
Selenium 8.3µg 0.9µg Chickpea flour (besan)
Vitamin A 41IU 3IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.02mg Chickpea flour (besan)
Vitamin B1 0.486mg 0.106mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.082mg Chickpea flour (besan)
Vitamin B3 1.762mg 1.33mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.171mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.108mg Chickpea flour (besan)
Folate 437µg 19µg Chickpea flour (besan)
Vitamin K 9.1µg 0.3µg Chickpea flour (besan)
Tryptophan 0.038mg Millet
Threonine 0.113mg Millet
Isoleucine 0.148mg Millet
Leucine 0.446mg Millet
Lysine 0.067mg Millet
Methionine 0.07mg Millet
Phenylalanine 0.185mg Millet
Valine 0.184mg Millet
Histidine 0.075mg Millet
Saturated Fat 0.693g 0.172g Millet
Monounsaturated Fat 1.504g 0.184g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.508g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Millet
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)
10%
Millet
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
22%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 10.72g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.521g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 71)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $0.6)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.