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  6. Chickpea flour (besan) vs. Wheat

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

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What are the main differences between chickpea flour (besan) and wheat?

  • Chickpea flour (besan) is richer in folate, copper, iron, vitamin B1, vitamin B6, magnesium, fiber, manganese, and phosphorus, while wheat is higher in selenium.
  • Chickpea flour (besan)'s daily need coverage for folate is 107% higher.
  • Wheat has 7 times less vitamin B6 than chickpea flour (besan). Chickpea flour (besan) has 0.492mg of vitamin B6, while wheat has 0.07mg.

We used Chickpea flour (besan) and Wheat, KAMUT khorasan, cooked types in this comparison.

Infographic

Chickpea flour (besan) vs Wheat 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.
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%
Wheat
Wheat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +245.8%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +415.9%
Contains more IronIron +176.1%
Contains more CopperCopper +340.6%
Contains more ZincZinc +52.7%
Contains more PhosphorusPhosphorus +116.3%
Contains more ManganeseManganese +55.3%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +284.3%

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%
Wheat
Wheat
1
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +245.8%
Contains more Vitamin B1Vitamin B1 +411.6%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +602.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3872.7%
Contains more Vitamin B3Vitamin B3 +30.8%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Wheat DV% diff.
Folate 437µg 11µg 107%
Copper 0.912mg 0.207mg 78%
Selenium 8.3µg 31.9µg 43%
Iron 4.86mg 1.76mg 39%
Vitamin B1 0.486mg 0.095mg 33%
Protein 22.39g 5.71g 33%
Vitamin B6 0.492mg 0.07mg 32%
Magnesium 166mg 48mg 28%
Fiber 10.8g 4.3g 26%
Manganese 1.6mg 1.03mg 25%
Phosphorus 318mg 147mg 24%
Potassium 846mg 164mg 20%
Polyunsaturated fat 2.983g 0.243g 18%
Calories 387kcal 132kcal 13%
Vitamin B5 0.606mg 12%
Carbs 57.82g 27.6g 10%
Fats 6.69g 0.83g 9%
Zinc 2.81mg 1.84mg 9%
Vitamin K 9.1µg 8%
Vitamin B2 0.106mg 0.03mg 6%
Vitamin E 0.83mg 0.24mg 4%
Calcium 45mg 9mg 4%
Monounsaturated fat 1.504g 0.084g 4%
Vitamin B3 1.762mg 2.305mg 3%
Saturated fat 0.693g 0.077g 3%
Sodium 64mg 8mg 2%
Net carbs 47.02g 23.3g N/A
Sugar 10.85g 3.07g N/A
Vitamin A 2µg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 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
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +292.1%
Contains more FatsFats +706%
Contains more CarbsCarbs +109.5%
Contains more OtherOther +314.7%
Contains more WaterWater +534%

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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +1690.5%
Contains more Poly. FatPolyunsaturated fat +1127.6%
Contains less Sat. FatSaturated fat -88.9%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.