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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 the differences between chickpea flour (besan) and khorasan wheat

  • Chickpea flour (besan) is higher in copper, protein, vitamin B6, iron, potassium, and magnesium, yet khorasan wheat is higher in selenium, manganese, vitamin B3, and zinc.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +27.7%
Contains more CalciumCalcium +104.5%
Contains more PotassiumPotassium +109.9%
Contains more IronIron +28.9%
Contains more CopperCopper +80.2%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +14.5%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +70.9%
Contains more SeleniumSelenium +881.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 12% 142% 42% 120% 57% 60% 0% 4.5% 0%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +36.1%
Contains more Vitamin B6Vitamin B6 +90%
Contains more Vitamin KVitamin K +405.6%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +16.5%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +261.8%
Contains more Vitamin B5Vitamin B5 +56.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Khorasan wheat DV% diff.
Selenium 8.3µg 81.5µg 133%
Folate 437µg 109%
Manganese 1.6mg 2.735mg 49%
Copper 0.912mg 0.506mg 45%
Vitamin B3 1.762mg 6.375mg 29%
Starch 52.41g 22%
Vitamin B6 0.492mg 0.259mg 18%
Protein 22.39g 14.54g 16%
Polyunsaturated fat 2.983g 0.621g 16%
Iron 4.86mg 3.77mg 14%
Potassium 846mg 403mg 13%
Magnesium 166mg 130mg 9%
Zinc 2.81mg 3.68mg 8%
Fats 6.69g 2.13g 7%
Phosphorus 318mg 364mg 7%
Vitamin B1 0.486mg 0.566mg 7%
Vitamin B5 0.606mg 0.949mg 7%
Vitamin B2 0.106mg 0.184mg 6%
Vitamin K 9.1µg 1.8µg 6%
Choline 25.8mg 5%
Carbs 57.82g 70.58g 4%
Calories 387kcal 337kcal 3%
Sodium 64mg 5mg 3%
Monounsaturated fat 1.504g 0.213g 3%
Omega-3 (ALA) 0.048g 3%
Calcium 45mg 22mg 2%
Saturated fat 0.693g 0.196g 2%
Fiber 10.8g 11.1g 1%
Vitamin E 0.83mg 0.61mg 1%
Protein per 100 calories 5.8g 4.3g N/A
Calories per 10 g protein 173kcal 232kcal N/A
Weight per 100 calories 26g 30g N/A
Unsaturated / Saturated Fat ratio 6.5 4.3 N/A
Net carbs 47.02g 59.48g N/A
Sugar 10.85g 7.84g N/A
Vitamin A 2µg 1µg 0%
Trans fat 0g 0.005g N/A
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 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
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 ProteinProtein +54%
Contains more FatsFats +214.1%
Contains more CarbsCarbs +22.1%
~equal in Water ~11.07g

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +606.1%
Contains more Poly. FatPolyunsaturated fat +380.4%
Contains less Sat. FatSaturated fat -71.7%

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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. 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.