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 covers your daily need of 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.
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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 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% |
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 KVitamin K | +∞% |
| Contains more FolateFolate | +92.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +22% |
| 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
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:
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
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
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% |
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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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 387kcal | 584kcal |
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| Protein | 22.39g | 20.78g |
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| Fats | 6.69g | 51.46g |
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| Vitamin C | 0mg | 1.4mg |
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| Net carbs | 47.02g | 11.4g |
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| Carbs | 57.82g | 20g |
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| Magnesium | 166mg | 325mg |
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| Calcium | 45mg | 78mg |
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| Potassium | 846mg | 645mg |
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| Iron | 4.86mg | 5.25mg |
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| Sugar | 10.85g | 2.62g |
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| Fiber | 10.8g | 8.6g |
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| Copper | 0.912mg | 1.8mg |
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| Zinc | 2.81mg | 5mg |
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| Phosphorus | 318mg | 660mg |
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| Sodium | 64mg | 9mg |
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| Vitamin A | 41IU | 50IU |
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| Vitamin A | 2µg | 3µg |
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| Vitamin E | 0.83mg | 35.17mg |
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| Manganese | 1.6mg | 1.95mg |
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| Selenium | 8.3µg | 53µg |
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| Vitamin B1 | 0.486mg | 1.48mg |
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| Vitamin B2 | 0.106mg | 0.355mg |
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| Vitamin B3 | 1.762mg | 8.335mg |
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| Vitamin B5 | 0.606mg | 1.13mg |
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| Vitamin B6 | 0.492mg | 1.345mg |
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| Vitamin K | 9.1µg | 0µg |
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| Folate | 437µg | 227µg |
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| Choline | 55.1mg |
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| Saturated Fat | 0.693g | 4.455g |
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| Monounsaturated Fat | 1.504g | 18.528g |
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| Polyunsaturated fat | 2.983g | 23.137g |
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| Tryptophan | 0.348mg |
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| Threonine | 0.928mg |
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| Isoleucine | 1.139mg |
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| Leucine | 1.659mg |
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| Lysine | 0.937mg |
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| Methionine | 0.494mg |
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| Phenylalanine | 1.169mg |
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| Valine | 1.315mg |
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| Histidine | 0.632mg |
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| Omega-3 - EPA | 0g | 0.014g |
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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%
146%
Minerals Daily Need Coverage Score
117%
207%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 8.23g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 55mg)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chickpea flour (besan) is lower in Saturated Fat (difference - 3.762g)
Which food is lower in glycemic index?
Chickpea flour (besan) is lower in glycemic index (difference - 20)
Which food is cheaper?
Chickpea flour (besan) is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)