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  6. Chickpea flour (besan) vs. Khorasan wheat

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

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A recap on differences between Chickpea flour (besan) and Khorasan wheat

  • Chickpea flour (besan) is higher in Copper, Vitamin B6, Iron, Potassium, and Magnesium, yet Khorasan wheat is higher in Selenium, Manganese, Vitamin B3, Zinc, and Vitamin B5.
  • Khorasan wheat covers your daily Selenium needs 133% more than Chickpea flour (besan).
  • Chickpea flour (besan) contains 2 times more Potassium than Khorasan wheat. While Chickpea flour (besan) contains 846mg of Potassium, Khorasan wheat contains only 403mg.

Food varieties used in this article are Chickpea flour (besan) and Wheat, KAMUT khorasan, uncooked.

Infographic

Chickpea flour (besan) vs Khorasan 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.
Chickpea flour (besan)
Chickpea flour (besan)
5
:
5
Khorasan wheat
Khorasan wheat
Contains more Calcium +104.5%
Contains more Iron +28.9%
Contains more Magnesium +27.7%
Contains more Potassium +109.9%
Contains more Copper +80.2%
Contains more Phosphorus +14.5%
Contains less Sodium -92.2%
Contains more Zinc +31%
Contains more Manganese +70.9%
Contains more Selenium +881.9%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +104.5%
Contains more Iron +28.9%
Contains more Magnesium +27.7%
Contains more Potassium +109.9%
Contains more Copper +80.2%
Contains more Phosphorus +14.5%
Contains less Sodium -92.2%
Contains more Zinc +31%
Contains more Manganese +70.9%
Contains more Selenium +881.9%

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.
Chickpea flour (besan)
Chickpea flour (besan)
7
:
4
Khorasan wheat
Khorasan wheat
Contains more Vitamin A +310%
Contains more Vitamin E +36.1%
Contains more Vitamin B6 +90%
Contains more Vitamin K +405.6%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B5 +56.6%
Chickpea flour (besan)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 0% 0% 122% 25% 34% 37% 114% 328% 0% 23%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +310%
Contains more Vitamin E +36.1%
Contains more Vitamin B6 +90%
Contains more Vitamin K +405.6%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B5 +56.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
3
:
2
Khorasan wheat
Khorasan wheat
Contains more Protein +54%
Contains more Fats +214.1%
Contains more Other +67.9%
Contains more Carbs +22.1%
Equal in Water - 11.07
Chickpea flour (besan)
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
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Protein +54%
Contains more Fats +214.1%
Contains more Other +67.9%
Contains more Carbs +22.1%
Equal in Water - 11.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Khorasan wheat
Khorasan wheat
Contains more Monounsaturated Fat +606.1%
Contains more Polyunsaturated fat +380.4%
Contains less Saturated Fat -71.7%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +606.1%
Contains more Polyunsaturated fat +380.4%
Contains less Saturated Fat -71.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea flour (besan) Khorasan wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Khorasan wheat Opinion
Net carbs 47.02g 59.48g Khorasan wheat
Protein 22.39g 14.54g Chickpea flour (besan)
Fats 6.69g 2.13g Chickpea flour (besan)
Carbs 57.82g 70.58g Khorasan wheat
Calories 387kcal 337kcal Chickpea flour (besan)
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 10.85g 7.84g Khorasan wheat
Fiber 10.8g 11.1g Khorasan wheat
Calcium 45mg 22mg Chickpea flour (besan)
Iron 4.86mg 3.77mg Chickpea flour (besan)
Magnesium 166mg 130mg Chickpea flour (besan)
Phosphorus 318mg 364mg Khorasan wheat
Potassium 846mg 403mg Chickpea flour (besan)
Sodium 64mg 5mg Khorasan wheat
Zinc 2.81mg 3.68mg Khorasan wheat
Copper 0.912mg 0.506mg Chickpea flour (besan)
Manganese 1.6mg 2.735mg Khorasan wheat
Selenium 8.3µg 81.5µg Khorasan wheat
Vitamin A 41IU 10IU Chickpea flour (besan)
Vitamin A RAE 2µg 1µg Chickpea flour (besan)
Vitamin E 0.83mg 0.61mg Chickpea flour (besan)
Vitamin B1 0.486mg 0.566mg Khorasan wheat
Vitamin B2 0.106mg 0.184mg Khorasan wheat
Vitamin B3 1.762mg 6.375mg Khorasan wheat
Vitamin B5 0.606mg 0.949mg Khorasan wheat
Vitamin B6 0.492mg 0.259mg Chickpea flour (besan)
Folate 437µg Chickpea flour (besan)
Vitamin K 9.1µg 1.8µg Chickpea flour (besan)
Tryptophan 0.13mg Khorasan wheat
Threonine 0.442mg Khorasan wheat
Isoleucine 0.566mg Khorasan wheat
Leucine 1.112mg Khorasan wheat
Lysine 0.416mg Khorasan wheat
Methionine 0.251mg Khorasan wheat
Phenylalanine 0.772mg Khorasan wheat
Valine 0.687mg Khorasan wheat
Histidine 0.379mg Khorasan wheat
Trans Fat 0g 0.005g Chickpea flour (besan)
Saturated Fat 0.693g 0.196g Khorasan wheat
Monounsaturated Fat 1.504g 0.213g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.621g Chickpea flour (besan)
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Khorasan wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
58%
Chickpea flour (besan)
36%
Khorasan wheat
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Khorasan wheat
Khorasan wheat is lower in Sugar (difference - 3.01g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.497g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 40)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.