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  6. Chickpea flour (besan) vs. Sunflower seed

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

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Summary of differences between Chickpea flour (besan) and Sunflower seed

  • Chickpea flour (besan) has more Folate, however, Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Vitamin B3, Magnesium, and Zinc.
  • Sunflower seed covers your daily need of Vitamin E 229% more than Chickpea flour (besan).
  • Chickpea flour (besan) has 2 times more Folate than Sunflower seed. While Chickpea flour (besan) has 437µg of Folate, Sunflower seed has only 227µg.

These are the specific foods used in this comparison Chickpea flour (besan) and Seeds, sunflower seed kernels, dried.

Infographic

Chickpea flour (besan) vs Sunflower seed 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.
Chickpea flour (besan)
Chickpea flour (besan)
1
:
9
Sunflower seed
Sunflower seed
Contains more Potassium +31.2%
Contains more Calcium +73.3%
Contains more Magnesium +95.8%
Contains more Phosphorus +107.5%
Contains less Sodium -85.9%
Contains more Zinc +77.9%
Contains more Copper +97.4%
Contains more Manganese +21.9%
Contains more Selenium +538.6%
Equal in Iron - 5.25
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Potassium +31.2%
Contains more Calcium +73.3%
Contains more Magnesium +95.8%
Contains more Phosphorus +107.5%
Contains less Sodium -85.9%
Contains more Zinc +77.9%
Contains more Copper +97.4%
Contains more Manganese +21.9%
Contains more Selenium +538.6%
Equal in Iron - 5.25

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.
Chickpea flour (besan)
Chickpea flour (besan)
2
:
8
Sunflower seed
Sunflower seed
Contains more Folate +92.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +22%
Contains more Vitamin E +4137.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +204.5%
Contains more Vitamin B2 +234.9%
Contains more Vitamin B3 +373%
Contains more Vitamin B5 +86.5%
Contains more Vitamin B6 +173.4%
Chickpea flour (besan)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 0% 0% 122% 25% 34% 37% 114% 328% 0% 23%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Folate +92.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +22%
Contains more Vitamin E +4137.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +204.5%
Contains more Vitamin B2 +234.9%
Contains more Vitamin B3 +373%
Contains more Vitamin B5 +86.5%
Contains more Vitamin B6 +173.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
3
:
2
Sunflower seed
Sunflower seed
Contains more Carbs +189.1%
Contains more Water +117.3%
Contains more Fats +669.2%
Equal in Protein - 20.78
Equal in Other - 3.03
Chickpea flour (besan)
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
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +189.1%
Contains more Water +117.3%
Contains more Fats +669.2%
Equal in Protein - 20.78
Equal in Other - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -84.4%
Contains more Monounsaturated Fat +1131.9%
Contains more Polyunsaturated fat +675.6%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -84.4%
Contains more Monounsaturated Fat +1131.9%
Contains more Polyunsaturated fat +675.6%

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

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Sunflower seed Opinion
Net carbs 47.02g 11.4g Chickpea flour (besan)
Protein 22.39g 20.78g Chickpea flour (besan)
Fats 6.69g 51.46g Sunflower seed
Carbs 57.82g 20g Chickpea flour (besan)
Calories 387kcal 584kcal Sunflower seed
Sugar 10.85g 2.62g Sunflower seed
Fiber 10.8g 8.6g Chickpea flour (besan)
Calcium 45mg 78mg Sunflower seed
Iron 4.86mg 5.25mg Sunflower seed
Magnesium 166mg 325mg Sunflower seed
Phosphorus 318mg 660mg Sunflower seed
Potassium 846mg 645mg Chickpea flour (besan)
Sodium 64mg 9mg Sunflower seed
Zinc 2.81mg 5mg Sunflower seed
Copper 0.912mg 1.8mg Sunflower seed
Manganese 1.6mg 1.95mg Sunflower seed
Selenium 8.3µg 53µg Sunflower seed
Vitamin A 41IU 50IU Sunflower seed
Vitamin A RAE 2µg 3µg Sunflower seed
Vitamin E 0.83mg 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.486mg 1.48mg Sunflower seed
Vitamin B2 0.106mg 0.355mg Sunflower seed
Vitamin B3 1.762mg 8.335mg Sunflower seed
Vitamin B5 0.606mg 1.13mg Sunflower seed
Vitamin B6 0.492mg 1.345mg Sunflower seed
Folate 437µg 227µg Chickpea flour (besan)
Vitamin K 9.1µg 0µg Chickpea flour (besan)
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Saturated Fat 0.693g 4.455g Chickpea flour (besan)
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 1.504g 18.528g Sunflower seed
Polyunsaturated fat 2.983g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
58%
Chickpea flour (besan)
156%
Sunflower seed
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 8.23g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 55mg)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated Fat (difference - 3.762g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 20)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.