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  6. Chickpea flour (besan) vs. Papadum

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

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What are the differences between chickpea flour (besan) and papadum?

  • Chickpea flour (besan) is higher in folate, vitamin B1, and vitamin B6, yet papadum is higher in iron, fiber, magnesium, vitamin B2, calcium, and phosphorus.
  • Papadum's daily need coverage for sodium is 73% more.
  • Chickpea flour (besan) has 2 times more folate than papadum. While chickpea flour (besan) has 437µg of folate, papadum has only 219µg.
  • The amount of sodium in chickpea flour (besan) is lower.

We used Chickpea flour (besan) and Papad types in this article.

Infographic

Chickpea flour (besan) vs Papadum infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -96.3%
Contains more MagnesiumMagnesium +63.3%
Contains more CalciumCalcium +217.8%
Contains more PotassiumPotassium +18.2%
Contains more IronIron +60.5%
Contains more ZincZinc +21%
Contains more PhosphorusPhosphorus +21.1%
~equal in Copper ~0.998mg
~equal in Manganese ~1.562mg
~equal in Selenium ~8.3µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4.3% 1% 69% 60% 28% 55% 66% 0% 1% 164%
Contains more Vitamin EVitamin E +1560%
Contains more Vitamin B1Vitamin B1 +75.5%
Contains more Vitamin B3Vitamin B3 +19.7%
Contains more Vitamin B6Vitamin B6 +72.6%
Contains more Vitamin KVitamin K +2175%
Contains more FolateFolate +99.5%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin B2Vitamin B2 +143.4%
Contains more Vitamin B5Vitamin B5 +51.3%
~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) Papadum DV% diff.
Sodium 64mg 1745mg 73%
Folate 437µg 219µg 55%
Iron 4.86mg 7.8mg 37%
Fiber 10.8g 18.6g 31%
Magnesium 166mg 271mg 25%
Vitamin B1 0.486mg 0.277mg 17%
Vitamin B6 0.492mg 0.285mg 16%
Vitamin B2 0.106mg 0.258mg 12%
Polyunsaturated fat 2.983g 1.148g 12%
Calcium 45mg 143mg 10%
Copper 0.912mg 0.998mg 10%
Phosphorus 318mg 385mg 10%
Vitamin K 9.1µg 0.4µg 7%
Protein 22.39g 25.56g 6%
Vitamin B5 0.606mg 0.917mg 6%
Fats 6.69g 3.25g 5%
Potassium 846mg 1000mg 5%
Zinc 2.81mg 3.4mg 5%
Vitamin E 0.83mg 0.05mg 5%
Manganese 1.6mg 1.562mg 2%
Vitamin B3 1.762mg 1.472mg 2%
Saturated fat 0.693g 1.084g 2%
Monounsaturated fat 1.504g 0.532g 2%
Calories 387kcal 371kcal 1%
Carbs 57.82g 59.87g 1%
Cholesterol 0mg 4mg 1%
Vitamin A 2µg 13µg 1%
Protein per 100 calories 5.8g 6.9g N/A
Calories per 10 g protein 173kcal 145kcal N/A
Weight per 100 calories 26g 27g N/A
Unsaturated / Saturated Fat ratio 6.5 1.5 N/A
Net carbs 47.02g 41.27g N/A
Sugar 10.85g 0g N/A
Selenium 8.3µg 8.3µg 0%
Choline 0.4mg 0%
Tryptophan 0.266mg 0%
Threonine 0.886mg 0%
Isoleucine 1.303mg 0%
Leucine 2.115mg 0%
Lysine 1.695mg 0%
Methionine 0.372mg 0%
Phenylalanine 1.491mg 0%
Valine 1.434mg 0%
Histidine 0.715mg 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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more FatsFats +105.8%
Contains more WaterWater +194.6%
Contains more ProteinProtein +14.2%
~equal in Carbs ~59.87g

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains less Sat. FatSaturated fat -36.1%
Contains more Mono. FatMonounsaturated fat +182.7%
Contains more Poly. FatPolyunsaturated fat +159.8%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.