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  6. Chickpea flour (besan) vs. Watermelon seeds

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

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Differences between chickpea flour (besan) and watermelon seeds

  • Chickpea flour (besan) has more folate, vitamin B6, copper, and vitamin B1, while watermelon seeds have more magnesium, zinc, phosphorus, iron, and vitamin B3.
  • Chickpea flour (besan)'s daily need coverage for folate is 95% higher.
  • Watermelon seeds contain 6 times less vitamin B6 than chickpea flour (besan). Chickpea flour (besan) contains 0.492mg of vitamin B6, while watermelon seeds contain 0.089mg.
  • The amount of saturated fat in chickpea flour (besan) is lower.

The food types used in this comparison are Chickpea flour (besan) and Seeds, watermelon seed kernels, dried.

Infographic

Chickpea flour (besan) vs Watermelon 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 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
Contains more PotassiumPotassium +30.6%
Contains more CopperCopper +32.9%
Contains less SodiumSodium -35.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +210.2%
Contains more CalciumCalcium +20%
Contains more IronIron +49.8%
Contains more ZincZinc +264.4%
Contains more PhosphorusPhosphorus +137.4%
~equal in Manganese ~1.614mg

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% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +155.8%
Contains more Vitamin B5Vitamin B5 +75.1%
Contains more Vitamin B6Vitamin B6 +452.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +653.4%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +101.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Watermelon seeds DV% diff.
Polyunsaturated fat 2.983g 28.094g 167%
Folate 437µg 58µg 95%
Magnesium 166mg 515mg 83%
Zinc 2.81mg 10.24mg 68%
Fats 6.69g 47.37g 63%
Phosphorus 318mg 755mg 62%
Fiber 10.8g 43%
Saturated fat 0.693g 9.779g 41%
Vitamin B6 0.492mg 0.089mg 31%
Iron 4.86mg 7.28mg 30%
Vitamin B1 0.486mg 0.19mg 25%
Copper 0.912mg 0.686mg 25%
Selenium 8.3µg 15%
Monounsaturated fat 1.504g 7.407g 15%
Carbs 57.82g 15.31g 14%
Protein 22.39g 28.33g 12%
Vitamin B3 1.762mg 3.55mg 11%
Calories 387kcal 557kcal 9%
Vitamin K 9.1µg 8%
Potassium 846mg 648mg 6%
Vitamin E 0.83mg 6%
Vitamin B5 0.606mg 0.346mg 5%
Vitamin B2 0.106mg 0.145mg 3%
Sodium 64mg 99mg 2%
Manganese 1.6mg 1.614mg 1%
Calcium 45mg 54mg 1%
Net carbs 47.02g 15.31g N/A
Sugar 10.85g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.39mg 0%
Threonine 1.112mg 0%
Isoleucine 1.342mg 0%
Leucine 2.149mg 0%
Lysine 0.887mg 0%
Methionine 0.834mg 0%
Phenylalanine 2.031mg 0%
Valine 1.556mg 0%
Histidine 0.775mg 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
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 g
Contains more CarbsCarbs +277.7%
Contains more WaterWater +103.6%
Contains more ProteinProtein +26.5%
Contains more FatsFats +608.1%
Contains more OtherOther +39.7%

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
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +392.5%
Contains more Poly. FatPolyunsaturated fat +841.8%

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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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.