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  6. Chickpea flour (besan) vs. Bran

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

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Differences between chickpea flour (besan) and bran

  • Bran contains less folate, copper, iron, vitamin B6, fiber, magnesium, phosphorus, manganese, vitamin B1, and potassium than chickpea flour (besan).
  • Chickpea flour (besan)'s daily need coverage for folate is 108% higher.
  • Bran contains 20 times less vitamin B6 than chickpea flour (besan). Chickpea flour (besan) contains 0.492mg of vitamin B6, while bran contains 0.025mg.

The food types used in this comparison are Chickpea flour (besan) and Oat bran, cooked.

Infographic

Chickpea flour (besan) vs Bran 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.
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%
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +315%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +819.6%
Contains more IronIron +452.3%
Contains more CopperCopper +1281.8%
Contains more ZincZinc +430.2%
Contains more PhosphorusPhosphorus +167.2%
Contains more ManganeseManganese +66%
Contains less SodiumSodium -98.4%
~equal in Selenium ~7.7µg

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%
Bran
Bran
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +203.8%
Contains more Vitamin B2Vitamin B2 +211.8%
Contains more Vitamin B3Vitamin B3 +1123.6%
Contains more Vitamin B5Vitamin B5 +179.3%
Contains more Vitamin B6Vitamin B6 +1868%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7183.3%
~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) Bran DV% diff.
Folate 437µg 6µg 108%
Copper 0.912mg 0.066mg 94%
Iron 4.86mg 0.88mg 50%
Protein 22.39g 3.21g 38%
Vitamin B6 0.492mg 0.025mg 36%
Fiber 10.8g 2.6g 33%
Magnesium 166mg 40mg 30%
Phosphorus 318mg 119mg 28%
Manganese 1.6mg 0.964mg 28%
Vitamin B1 0.486mg 0.16mg 27%
Potassium 846mg 92mg 22%
Zinc 2.81mg 0.53mg 21%
Polyunsaturated fat 2.983g 0.339g 18%
Calories 387kcal 40kcal 17%
Carbs 57.82g 11.44g 15%
Vitamin B3 1.762mg 0.144mg 10%
Fats 6.69g 0.86g 9%
Vitamin K 9.1µg 8%
Vitamin B5 0.606mg 0.217mg 8%
Vitamin E 0.83mg 6%
Vitamin B2 0.106mg 0.034mg 6%
Calcium 45mg 10mg 4%
Sodium 64mg 1mg 3%
Monounsaturated fat 1.504g 0.291g 3%
Saturated fat 0.693g 0.163g 2%
Selenium 8.3µg 7.7µg 1%
Net carbs 47.02g 8.84g N/A
Sugar 10.85g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +597.5%
Contains more FatsFats +677.9%
Contains more CarbsCarbs +405.4%
Contains more OtherOther +475.5%
Contains more WaterWater +717.1%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +416.8%
Contains more Poly. FatPolyunsaturated fat +779.9%
Contains less Sat. FatSaturated fat -76.5%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.