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
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
Protein:
22.39 g
Fats:
6.69 g
Carbs:
57.82 g
Water:
10.28 g
Other:
2.82 g
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
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
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% |