Chickpea flour (besan) vs. Flax seeds — In-Depth Nutrition Comparison
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What are the differences between chickpea flour (besan) and flax seeds?
- Chickpea flour (besan) is higher in folate, yet flax seeds are higher in vitamin B1, fiber, magnesium, phosphorus, manganese, copper, selenium, and calcium.
- Flax seeds' daily need coverage for vitamin B1 is 97% more.
- Chickpea flour (besan) has 5 times more folate than flax seeds. While chickpea flour (besan) has 437µg of folate, flax seeds have only 87µg.
- The amount of saturated fat in chickpea flour (besan) is lower.
We used Chickpea flour (besan) and Seeds, flaxseed 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 more MagnesiumMagnesium | +136.1% |
| Contains more CalciumCalcium | +466.7% |
| Contains more IronIron | +17.9% |
| Contains more CopperCopper | +33.8% |
| Contains more ZincZinc | +54.4% |
| Contains more PhosphorusPhosphorus | +101.9% |
| Contains less SodiumSodium | -53.1% |
| Contains more ManganeseManganese | +55.1% |
| Contains more SeleniumSelenium | +206% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +167.7% |
| Contains more Vitamin KVitamin K | +111.6% |
| Contains more FolateFolate | +402.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +238.3% |
| Contains more Vitamin B2Vitamin B2 | +51.9% |
| Contains more Vitamin B3Vitamin B3 | +74.8% |
| Contains more Vitamin B5Vitamin B5 | +62.5% |
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:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more ProteinProtein | +22.4% |
| Contains more CarbsCarbs | +100.2% |
| Contains more WaterWater | +47.7% |
| Contains more FatsFats | +530.2% |
| Contains more OtherOther | +31.6% |
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
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated fat | -81.1% |
| Contains more Mono. FatMonounsaturated fat | +400.5% |
| Contains more Poly. FatPolyunsaturated fat | +863.1% |
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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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 2.983g | 28.73g | 172% |
| Vitamin B1 | 0.486mg | 1.644mg | 97% |
| Folate | 437µg | 87µg | 88% |
| Fiber | 10.8g | 27.3g | 66% |
| Fats | 6.69g | 42.16g | 55% |
| Magnesium | 166mg | 392mg | 54% |
| Phosphorus | 318mg | 642mg | 46% |
| Manganese | 1.6mg | 2.482mg | 38% |
| Copper | 0.912mg | 1.22mg | 34% |
| Selenium | 8.3µg | 25.4µg | 31% |
| Calcium | 45mg | 255mg | 21% |
| Monounsaturated fat | 1.504g | 7.527g | 15% |
| Saturated fat | 0.693g | 3.663g | 14% |
| Zinc | 2.81mg | 4.34mg | 14% |
| Choline | 78.7mg | 14% | |
| Iron | 4.86mg | 5.73mg | 11% |
| Carbs | 57.82g | 28.88g | 10% |
| Protein | 22.39g | 18.29g | 8% |
| Vitamin B5 | 0.606mg | 0.985mg | 8% |
| Vitamin B3 | 1.762mg | 3.08mg | 8% |
| Calories | 387kcal | 534kcal | 7% |
| Vitamin B2 | 0.106mg | 0.161mg | 4% |
| Vitamin K | 9.1µg | 4.3µg | 4% |
| Vitamin E | 0.83mg | 0.31mg | 3% |
| Vitamin B6 | 0.492mg | 0.473mg | 1% |
| Sodium | 64mg | 30mg | 1% |
| Potassium | 846mg | 813mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 47.02g | 1.58g | N/A |
| Sugar | 10.85g | 1.55g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Tryptophan | 0.297mg | 0% | |
| Threonine | 0.766mg | 0% | |
| Isoleucine | 0.896mg | 0% | |
| Leucine | 1.235mg | 0% | |
| Lysine | 0.862mg | 0% | |
| Methionine | 0.37mg | 0% | |
| Phenylalanine | 0.957mg | 0% | |
| Valine | 1.072mg | 0% | |
| Histidine | 0.472mg | 0% | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
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%
62%
Minerals Daily Need Coverage Score
117%
191%
Comparison summary
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 9.3g)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 34mg)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Chickpea flour (besan) is lower in Saturated fat (difference - 2.97g)
Which food is lower in glycemic index?
Chickpea flour (besan) is lower in glycemic index (difference - 0)
Which food is cheaper?
Chickpea flour (besan) is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.