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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.39 g
Fats:
6.69 g
Carbs:
57.82 g
Water:
10.28 g
Other:
2.82 g
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% |
| Contains more OtherOther | +177.7% |
~equal in
Carbs
~59.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.693 g
Monounsaturated fat:
Mono. Fat
1.504 g
Polyunsaturated fat:
Poly. Fat
2.983 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Phosphorus | 318mg | 385mg | 10% |
| Copper | 0.912mg | 0.998mg | 10% |
| Calcium | 45mg | 143mg | 10% |
| Vitamin K | 9.1µg | 0.4µg | 7% |
| Vitamin B5 | 0.606mg | 0.917mg | 6% |
| Protein | 22.39g | 25.56g | 6% |
| Potassium | 846mg | 1000mg | 5% |
| Zinc | 2.81mg | 3.4mg | 5% |
| Fats | 6.69g | 3.25g | 5% |
| Vitamin E | 0.83mg | 0.05mg | 5% |
| Saturated fat | 0.693g | 1.084g | 2% |
| Manganese | 1.6mg | 1.562mg | 2% |
| Monounsaturated fat | 1.504g | 0.532g | 2% |
| Vitamin B3 | 1.762mg | 1.472mg | 2% |
| Calories | 387kcal | 371kcal | 1% |
| Vitamin A | 2µg | 13µg | 1% |
| Cholesterol | 0mg | 4mg | 1% |
| Carbs | 57.82g | 59.87g | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
54%
34%
Minerals Daily Need Coverage Score
117%
168%
Comparison summary
Which food is richer in minerals?
Papadum is relatively richer in minerals
Which food is lower in Sugar?
Papadum is lower in Sugar (difference - 10.85g)
Which food is lower in Cholesterol?
Chickpea flour (besan) is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Chickpea flour (besan) contains less Sodium (difference - 1681mg)
Which food is lower in Saturated fat?
Chickpea flour (besan) is lower in Saturated fat (difference - 0.391g)
Which food is lower in glycemic index?
Chickpea flour (besan) is lower in glycemic index (difference - 46)
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.