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

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Significant differences between Chickpea flour (besan) and Porridge

  • The amount of Folate, Copper, Manganese, Phosphorus, Fiber, Magnesium, Vitamin B6, Vitamin B1, Potassium, and Zinc in Chickpea flour (besan) is higher than in Porridge.
  • Chickpea flour (besan) covers your daily Folate needs 106% more than Porridge.

Specific food types used in this comparison are Chickpea flour (besan) and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Chickpea flour (besan) vs Porridge infographic
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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.
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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +3220%
Contains more PotassiumPotassium +5187.5%
Contains more IronIron +29.9%
Contains more CopperCopper +2180%
Contains more ZincZinc +2061.5%
Contains more PhosphorusPhosphorus +2020%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +196.4%
Contains more CalciumCalcium +93.3%
Contains less SodiumSodium -90.6%

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% 2.5% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +4050%
Contains more Vitamin B1Vitamin B1 +783.6%
Contains more Vitamin B2Vitamin B2 +324%
Contains more Vitamin B3Vitamin B3 +238.8%
Contains more Vitamin B5Vitamin B5 +753.5%
Contains more Vitamin B6Vitamin B6 +3684.6%
Contains more Vitamin KVitamin K +9000%
Contains more FolateFolate +3541.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1454.9%
Contains more FatsFats +3085.7%
Contains more CarbsCarbs +449.6%
Contains more OtherOther +1181.8%
Contains more WaterWater +752.2%

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
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated Fat +5271.4%
Contains more Poly. FatPolyunsaturated fat +2516.7%
Contains less Sat. FatSaturated Fat -95.2%

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

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Porridge Opinion
Calories 387kcal 50kcal Chickpea flour (besan)
Protein 22.39g 1.44g Chickpea flour (besan)
Fats 6.69g 0.21g Chickpea flour (besan)
Net carbs 47.02g 10.02g Chickpea flour (besan)
Carbs 57.82g 10.52g Chickpea flour (besan)
Magnesium 166mg 5mg Chickpea flour (besan)
Calcium 45mg 87mg Porridge
Potassium 846mg 16mg Chickpea flour (besan)
Iron 4.86mg 3.74mg Chickpea flour (besan)
Sugar 10.85g 0.03g Porridge
Fiber 10.8g 0.5g Chickpea flour (besan)
Copper 0.912mg 0.04mg Chickpea flour (besan)
Zinc 2.81mg 0.13mg Chickpea flour (besan)
Phosphorus 318mg 15mg Chickpea flour (besan)
Sodium 64mg 6mg Porridge
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.02mg Chickpea flour (besan)
Manganese 1.6mg 0mg Chickpea flour (besan)
Selenium 8.3µg 2.8µg Chickpea flour (besan)
Vitamin B1 0.486mg 0.055mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.025mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.52mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.071mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.013mg Chickpea flour (besan)
Vitamin K 9.1µg 0.1µg Chickpea flour (besan)
Folate 437µg 12µg Chickpea flour (besan)
Saturated Fat 0.693g 0.033g Porridge
Monounsaturated Fat 1.504g 0.028g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.114g Chickpea flour (besan)
Tryptophan 0.02mg Porridge
Threonine 0.045mg Porridge
Isoleucine 0.063mg Porridge
Leucine 0.11mg Porridge
Lysine 0.037mg Porridge
Methionine 0.027mg Porridge
Phenylalanine 0.078mg Porridge
Valine 0.07mg Porridge
Histidine 0.033mg Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Chickpea flour (besan)
4%
Porridge
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 10.82g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.66g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 66)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.