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  6. Chickpea flour (besan) vs. Sunflower seeds

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

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

  • Chickpea flour (besan) has more folate; however, sunflower seeds are higher in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, vitamin B3, magnesium, and zinc.
  • Sunflower seeds cover your daily need for vitamin E, 229% more than chickpea flour (besan).
  • Chickpea flour (besan) has 2 times more folate than sunflower seeds. While chickpea flour (besan) has 437µg of folate, sunflower seeds have 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 seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more PotassiumPotassium +31.2%
Contains more MagnesiumMagnesium +95.8%
Contains more CalciumCalcium +73.3%
Contains more CopperCopper +97.4%
Contains more ZincZinc +77.9%
Contains more PhosphorusPhosphorus +107.5%
Contains less SodiumSodium -85.9%
Contains more ManganeseManganese +21.9%
Contains more SeleniumSelenium +538.6%
~equal in Iron ~5.25mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +92.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +4137.3%
Contains more Vitamin B1Vitamin B1 +204.5%
Contains more Vitamin B2Vitamin B2 +234.9%
Contains more Vitamin B3Vitamin B3 +373%
Contains more Vitamin B5Vitamin B5 +86.5%
Contains more Vitamin B6Vitamin B6 +173.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Sunflower seeds DV% diff.
Vitamin E 0.83mg 35.17mg 229%
Polyunsaturated fat 2.983g 23.137g 134%
Copper 0.912mg 1.8mg 99%
Vitamin B1 0.486mg 1.48mg 83%
Selenium 8.3µg 53µg 81%
Fats 6.69g 51.46g 69%
Vitamin B6 0.492mg 1.345mg 66%
Folate 437µg 227µg 53%
Phosphorus 318mg 660mg 49%
Monounsaturated fat 1.504g 18.528g 43%
Vitamin B3 1.762mg 8.335mg 41%
Magnesium 166mg 325mg 38%
Zinc 2.81mg 5mg 20%
Vitamin B2 0.106mg 0.355mg 19%
Saturated fat 0.693g 4.455g 17%
Manganese 1.6mg 1.95mg 15%
Carbs 57.82g 20g 13%
Choline 55.1mg 10%
Vitamin B5 0.606mg 1.13mg 10%
Calories 387kcal 584kcal 10%
Fiber 10.8g 8.6g 9%
Vitamin K 9.1µg 0µg 8%
Potassium 846mg 645mg 6%
Iron 4.86mg 5.25mg 5%
Protein 22.39g 20.78g 3%
Calcium 45mg 78mg 3%
Vitamin C 0mg 1.4mg 2%
Sodium 64mg 9mg 2%
Net carbs 47.02g 11.4g N/A
Sugar 10.85g 2.62g N/A
Vitamin A 2µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

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
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 CarbsCarbs +189.1%
Contains more WaterWater +117.3%
Contains more FatsFats +669.2%
~equal in Protein ~20.78g
~equal in Other ~3.03g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -84.4%
Contains more Mono. FatMonounsaturated fat +1131.9%
Contains more Poly. FatPolyunsaturated fat +675.6%

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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. Sunflower seeds - 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.