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

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Summary of differences between chickpea flour (besan) and wheat

  • Chickpea flour (besan) has more folate, copper, iron, and potassium; however, wheat is higher in selenium, manganese, vitamin B3, phosphorus, zinc, and vitamin B5.
  • Wheat covers your daily need for selenium, 147% more than chickpea flour (besan).
  • Chickpea flour (besan) has 10 times more folate than wheat . While chickpea flour (besan) has 437µg of folate, wheat has only 43µg.

These are the specific foods used in this comparison Chickpea flour (besan) and Wheat, durum.

Infographic

Chickpea flour (besan) vs Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +15.3%
Contains more CalciumCalcium +32.4%
Contains more PotassiumPotassium +96.3%
Contains more IronIron +38.1%
Contains more CopperCopper +64.9%
Contains more ZincZinc +48%
Contains more PhosphorusPhosphorus +59.7%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +88.3%
Contains more SeleniumSelenium +977.1%

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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B6Vitamin B6 +17.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +916.3%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B3Vitamin B3 +282.4%
Contains more Vitamin B5Vitamin B5 +54.3%
~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) Wheat DV% diff.
Selenium 8.3µg 89.4µg 147%
Folate 437µg 43µg 99%
Manganese 1.6mg 3.012mg 61%
Fiber 10.8g 43%
Copper 0.912mg 0.553mg 40%
Vitamin B3 1.762mg 6.738mg 31%
Phosphorus 318mg 508mg 27%
Iron 4.86mg 3.52mg 17%
Protein 22.39g 13.68g 17%
Polyunsaturated fat 2.983g 0.978g 13%
Potassium 846mg 431mg 12%
Zinc 2.81mg 4.16mg 12%
Vitamin K 9.1µg 8%
Vitamin B5 0.606mg 0.935mg 7%
Vitamin E 0.83mg 6%
Fats 6.69g 2.47g 6%
Vitamin B6 0.492mg 0.419mg 6%
Vitamin B1 0.486mg 0.419mg 6%
Magnesium 166mg 144mg 5%
Carbs 57.82g 71.13g 4%
Monounsaturated fat 1.504g 0.344g 3%
Sodium 64mg 2mg 3%
Calories 387kcal 339kcal 2%
Vitamin B2 0.106mg 0.121mg 1%
Saturated fat 0.693g 0.454g 1%
Calcium 45mg 34mg 1%
Net carbs 47.02g 71.13g N/A
Sugar 10.85g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +63.7%
Contains more FatsFats +170.9%
Contains more OtherOther +58.4%
Contains more CarbsCarbs +23%
~equal in Water ~10.94g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +337.2%
Contains more Poly. FatPolyunsaturated fat +205%
Contains less Sat. FatSaturated fat -34.5%

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/169721/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.