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  6. Chickpea flour (besan) vs. Sesame

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

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Significant differences between chickpea flour (besan) and sesame

  • Chickpea flour (besan) has more folate; however, sesame is richer in copper, iron, calcium, selenium, zinc, phosphorus, magnesium, and manganese.
  • Sesame covers your daily copper needs 352% more than chickpea flour (besan).
  • Sesame has 5 times less folate than chickpea flour (besan). Chickpea flour (besan) has 437µg of folate, while sesame has 97µg.
  • Chickpea flour (besan) contains less saturated fat.

Specific food types used in this comparison are Chickpea flour (besan) and Seeds, sesame seeds, whole, dried.

Infographic

Chickpea flour (besan) vs Sesame infographic
Infographic link

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%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +80.8%
Contains more MagnesiumMagnesium +111.4%
Contains more CalciumCalcium +2066.7%
Contains more IronIron +199.4%
Contains more CopperCopper +347.6%
Contains more ZincZinc +175.8%
Contains more PhosphorusPhosphorus +97.8%
Contains less SodiumSodium -82.8%
Contains more ManganeseManganese +53.8%
Contains more SeleniumSelenium +314.5%

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% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Sesame
Sesame
5
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +232%
Contains more Vitamin B5Vitamin B5 +1112%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350.5%
Contains more Vitamin B1Vitamin B1 +62.8%
Contains more Vitamin B2Vitamin B2 +133%
Contains more Vitamin B3Vitamin B3 +156.2%
Contains more Vitamin B6Vitamin B6 +60.6%
~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) Sesame DV% diff.
Copper 0.912mg 4.082mg 352%
Polyunsaturated fat 2.983g 21.773g 125%
Iron 4.86mg 14.55mg 121%
Calcium 45mg 975mg 93%
Folate 437µg 97µg 85%
Fats 6.69g 49.67g 66%
Selenium 8.3µg 34.4µg 47%
Zinc 2.81mg 7.75mg 45%
Phosphorus 318mg 629mg 44%
Magnesium 166mg 351mg 44%
Monounsaturated fat 1.504g 18.759g 43%
Manganese 1.6mg 2.46mg 37%
Saturated fat 0.693g 6.957g 28%
Vitamin B1 0.486mg 0.791mg 25%
Vitamin B6 0.492mg 0.79mg 23%
Vitamin B3 1.762mg 4.515mg 17%
Vitamin B2 0.106mg 0.247mg 11%
Vitamin B5 0.606mg 0.05mg 11%
Potassium 846mg 468mg 11%
Carbs 57.82g 23.45g 11%
Calories 387kcal 573kcal 9%
Protein 22.39g 17.73g 9%
Vitamin K 9.1µg 0µg 8%
Choline 25.6mg 5%
Vitamin E 0.83mg 0.25mg 4%
Fiber 10.8g 11.8g 4%
Sodium 64mg 11mg 2%
Net carbs 47.02g 11.65g N/A
Sugar 10.85g 0.3g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 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
Sesame
Sesame
2
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more ProteinProtein +26.3%
Contains more CarbsCarbs +146.6%
Contains more WaterWater +119.2%
Contains more FatsFats +642.5%
Contains more OtherOther +58.2%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +1147.3%
Contains more Poly. FatPolyunsaturated fat +629.9%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.