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  6. Chickpea flour (besan) vs. Chia seeds

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

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Summary of differences between chickpea flour (besan) and chia seeds

  • Chickpea flour (besan) has more folate; however, chia seeds are higher in fiber, selenium, phosphorus, calcium, manganese, vitamin B3, magnesium, fats, and iron.
  • Chickpea flour (besan) covers your daily need for folate 97% more than chia seeds.

These are the specific foods used in this comparison Chickpea flour (besan) and Seeds, chia seeds, dried.

Infographic

Chickpea flour (besan) vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +107.9%
Contains more MagnesiumMagnesium +101.8%
Contains more CalciumCalcium +1302.2%
Contains more IronIron +58.8%
Contains more ZincZinc +63%
Contains more PhosphorusPhosphorus +170.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +70.2%
Contains more SeleniumSelenium +565.1%
~equal in Copper ~0.924mg

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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +791.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B2Vitamin B2 +60.4%
Contains more Vitamin B3Vitamin B3 +401.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 2.983g 23.665g 138%
Folate 437µg 49µg 97%
Fiber 10.8g 34.4g 94%
Selenium 8.3µg 55.2µg 85%
Phosphorus 318mg 860mg 77%
Calcium 45mg 631mg 59%
Manganese 1.6mg 2.723mg 49%
Vitamin B3 1.762mg 8.83mg 44%
Magnesium 166mg 335mg 40%
Vitamin B6 0.492mg 38%
Fats 6.69g 30.74g 37%
Iron 4.86mg 7.72mg 36%
Omega-6 (Linoleic acid) 5.835g 34%
Zinc 2.81mg 4.58mg 16%
Potassium 846mg 407mg 13%
Protein 22.39g 16.54g 12%
Vitamin B5 0.606mg 12%
Saturated fat 0.693g 3.33g 12%
Vitamin B1 0.486mg 0.62mg 11%
Vitamin K 9.1µg 8%
Calories 387kcal 486kcal 5%
Carbs 57.82g 42.12g 5%
Vitamin B2 0.106mg 0.17mg 5%
Vitamin C 0mg 1.6mg 2%
Sodium 64mg 16mg 2%
Vitamin E 0.83mg 0.5mg 2%
Monounsaturated fat 1.504g 2.309g 2%
Copper 0.912mg 0.924mg 1%
Protein per 100 calories 5.8g 3.4g N/A
Calories per 10 g protein 173kcal 294kcal N/A
Weight per 100 calories 26g 21g N/A
Unsaturated / Saturated Fat ratio 6.5 7.8 N/A
Net carbs 47.02g 7.72g N/A
Sugar 10.85g N/A
Vitamin A 2µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +35.4%
Contains more CarbsCarbs +37.3%
Contains more WaterWater +77.2%
Contains more FatsFats +359.5%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +53.5%
Contains more Poly. FatPolyunsaturated fat +693.3%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.