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 8 times less Folate than chickpea flour (besan). Chickpea flour (besan) contains 437µg of Folate, while watermelon seeds contain 58µg.
- 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.
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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 | +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% |
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 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% |
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:
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
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
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% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 387kcal | 557kcal |
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| Protein | 22.39g | 28.33g |
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| Fats | 6.69g | 47.37g |
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| Net carbs | 47.02g | 15.31g |
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| Carbs | 57.82g | 15.31g |
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| Magnesium | 166mg | 515mg |
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| Calcium | 45mg | 54mg |
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| Potassium | 846mg | 648mg |
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| Iron | 4.86mg | 7.28mg |
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| Sugar | 10.85g |
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| Fiber | 10.8g |
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| Copper | 0.912mg | 0.686mg |
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| Zinc | 2.81mg | 10.24mg |
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| Phosphorus | 318mg | 755mg |
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| Sodium | 64mg | 99mg |
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| Vitamin A | 41IU | 0IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 0.83mg |
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| Manganese | 1.6mg | 1.614mg |
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| Selenium | 8.3µg |
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| Vitamin B1 | 0.486mg | 0.19mg |
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| Vitamin B2 | 0.106mg | 0.145mg |
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| Vitamin B3 | 1.762mg | 3.55mg |
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| Vitamin B5 | 0.606mg | 0.346mg |
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| Vitamin B6 | 0.492mg | 0.089mg |
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| Vitamin K | 9.1µg |
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| Folate | 437µg | 58µg |
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| Saturated Fat | 0.693g | 9.779g |
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| Monounsaturated Fat | 1.504g | 7.407g |
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| Polyunsaturated fat | 2.983g | 28.094g |
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| Tryptophan | 0.39mg |
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| Threonine | 1.112mg |
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| Isoleucine | 1.342mg |
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| Leucine | 2.149mg |
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| Lysine | 0.887mg |
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| Methionine | 0.834mg |
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| Phenylalanine | 2.031mg |
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| Valine | 1.556mg |
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| Histidine | 0.775mg |
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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 | Equal | |
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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%
18%
Minerals Daily Need Coverage Score
117%
177%
Comparison summary
Which food is richer in minerals?
Watermelon seeds is relatively richer in minerals
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Chickpea flour (besan) contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Chickpea flour (besan) is lower in Saturated Fat (difference - 9.086g)
Which food is richer in vitamins?
Chickpea flour (besan) is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)