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  6. Chickpea flour (besan) vs. Oatmeal

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

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Significant differences between Chickpea flour (besan) and Oatmeal

  • The amount of Folate, Copper, Manganese, Fiber, Phosphorus, Magnesium, Potassium, Zinc, Vitamin B1, and Vitamin B6 in Chickpea flour (besan) is higher than in Oatmeal.
  • Chickpea flour (besan) covers your daily Folate needs 98% more than Oatmeal.
  • Oatmeal has 14 times less Potassium than Chickpea flour (besan). Chickpea flour (besan) has 846mg of Potassium, while Oatmeal has 61mg.

Specific food types used in this comparison are Chickpea flour (besan) and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Chickpea flour (besan) vs Oatmeal 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)
7
:
3
Oatmeal
Oatmeal
Contains more Magnesium +538.5%
Contains more Phosphorus +313%
Contains more Potassium +1286.9%
Contains more Zinc +353.2%
Contains more Copper +1281.8%
Contains more Manganese +186.7%
Contains more Selenium +66%
Contains more Calcium +77.8%
Contains more Iron +22.6%
Contains less Sodium -23.4%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +538.5%
Contains more Phosphorus +313%
Contains more Potassium +1286.9%
Contains more Zinc +353.2%
Contains more Copper +1281.8%
Contains more Manganese +186.7%
Contains more Selenium +66%
Contains more Calcium +77.8%
Contains more Iron +22.6%
Contains less Sodium -23.4%

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)
6
:
3
Oatmeal
Oatmeal
Contains more Vitamin E +1085.7%
Contains more Vitamin B1 +86.9%
Contains more Vitamin B5 +91.2%
Contains more Vitamin B6 +69.7%
Contains more Folate +893.2%
Contains more Vitamin K +2175%
Contains more Vitamin A +956.1%
Contains more Vitamin B2 +102.8%
Contains more Vitamin B3 +71.7%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +1085.7%
Contains more Vitamin B1 +86.9%
Contains more Vitamin B5 +91.2%
Contains more Vitamin B6 +69.7%
Contains more Folate +893.2%
Contains more Vitamin K +2175%
Contains more Vitamin A +956.1%
Contains more Vitamin B2 +102.8%
Contains more Vitamin B3 +71.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Oatmeal
Oatmeal
Contains more Protein +844.7%
Contains more Fats +391.9%
Contains more Carbs +395.5%
Contains more Other +394.7%
Contains more Water +717.4%
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +844.7%
Contains more Fats +391.9%
Contains more Carbs +395.5%
Contains more Other +394.7%
Contains more Water +717.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +284.7%
Contains more Polyunsaturated fat +600.2%
Contains less Saturated Fat -67.4%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +284.7%
Contains more Polyunsaturated fat +600.2%
Contains less Saturated Fat -67.4%

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

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Oatmeal Opinion
Net carbs 47.02g 9.97g Chickpea flour (besan)
Protein 22.39g 2.37g Chickpea flour (besan)
Fats 6.69g 1.36g Chickpea flour (besan)
Carbs 57.82g 11.67g Chickpea flour (besan)
Calories 387kcal 68kcal Chickpea flour (besan)
Starch 10.37g Oatmeal
Sugar 10.85g 0.46g Oatmeal
Fiber 10.8g 1.7g Chickpea flour (besan)
Calcium 45mg 80mg Oatmeal
Iron 4.86mg 5.96mg Oatmeal
Magnesium 166mg 26mg Chickpea flour (besan)
Phosphorus 318mg 77mg Chickpea flour (besan)
Potassium 846mg 61mg Chickpea flour (besan)
Sodium 64mg 49mg Oatmeal
Zinc 2.81mg 0.62mg Chickpea flour (besan)
Copper 0.912mg 0.066mg Chickpea flour (besan)
Manganese 1.6mg 0.558mg Chickpea flour (besan)
Selenium 8.3µg 5µg Chickpea flour (besan)
Vitamin A 41IU 433IU Oatmeal
Vitamin A RAE 2µg 130µg Oatmeal
Vitamin E 0.83mg 0.07mg Chickpea flour (besan)
Vitamin B1 0.486mg 0.26mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.215mg Oatmeal
Vitamin B3 1.762mg 3.025mg Oatmeal
Vitamin B5 0.606mg 0.317mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.29mg Chickpea flour (besan)
Folate 437µg 44µg Chickpea flour (besan)
Vitamin K 9.1µg 0.4µg Chickpea flour (besan)
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0g 0.003g Chickpea flour (besan)
Saturated Fat 0.693g 0.226g Oatmeal
Monounsaturated Fat 1.504g 0.391g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.426g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Oatmeal
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)
27%
Oatmeal
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 10.39g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.467g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.