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  6. Chickpea flour (besan) vs. Semolina

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

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Summary of differences between chickpea flour (besan) and semolina

  • Chickpea flour (besan) has more folate, copper, iron, fiber, magnesium, manganese, phosphorus, and vitamin B1; however, semolina is higher in selenium and vitamin B3.
  • Chickpea flour (besan) covers your daily need for folate, 107% more than semolina.
  • Chickpea flour (besan) has 7 times more iron than semolina. While chickpea flour (besan) has 4.86mg of iron, semolina has only 0.74mg.

These are the specific foods used in this comparison Chickpea flour (besan) and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Chickpea flour (besan) vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +514.8%
Contains more PotassiumPotassium +386.2%
Contains more IronIron +556.8%
Contains more CopperCopper +221.1%
Contains more ZincZinc +175.5%
Contains more PhosphorusPhosphorus +107.8%
Contains more ManganeseManganese +54.6%
Contains more CalciumCalcium +57.8%
Contains less SodiumSodium -96.9%
Contains more SeleniumSelenium +139.8%

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%
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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2666.7%
Contains more Vitamin B1Vitamin B1 +117%
Contains more Vitamin B2Vitamin B2 +112%
Contains more Vitamin KVitamin K +9000%
Contains more FolateFolate +5362.5%
Contains more Vitamin B3Vitamin B3 +186.5%
Contains more Vitamin B5Vitamin B5 +10.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.452mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Semolina DV% diff.
Folate 437µg 8µg 107%
Copper 0.912mg 0.284mg 70%
Iron 4.86mg 0.74mg 52%
Fiber 10.8g 1.8g 36%
Magnesium 166mg 27mg 33%
Protein 22.39g 7.51g 30%
Starch 68.29g 28%
Manganese 1.6mg 1.035mg 25%
Phosphorus 318mg 153mg 24%
Vitamin B1 0.486mg 0.224mg 22%
Vitamin B3 1.762mg 5.048mg 21%
Selenium 8.3µg 19.9µg 21%
Potassium 846mg 174mg 20%
Polyunsaturated fat 2.983g 0.322g 18%
Zinc 2.81mg 1.02mg 16%
Fats 6.69g 1.03g 9%
Vitamin K 9.1µg 0.1µg 8%
Carbs 57.82g 80.89g 8%
Vitamin E 0.83mg 0.03mg 5%
Vitamin B2 0.106mg 0.05mg 4%
Sodium 64mg 2mg 3%
Monounsaturated fat 1.504g 0.258g 3%
Calcium 45mg 71mg 3%
Vitamin B6 0.492mg 0.452mg 3%
Saturated fat 0.693g 0.294g 2%
Calories 387kcal 374kcal 1%
Vitamin B5 0.606mg 0.672mg 1%
Net carbs 47.02g 79.09g N/A
Sugar 10.85g 0.33g N/A
Vitamin A 2µg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +198.1%
Contains more FatsFats +549.5%
Contains more OtherOther +297.2%
Contains more CarbsCarbs +39.9%
~equal in Water ~9.86g

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +482.9%
Contains more Poly. FatPolyunsaturated fat +826.4%
Contains less Sat. FatSaturated fat -57.6%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.