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  6. Chickpea flour (besan) vs. Flour

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

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How are chickpea flour (besan) and flour different?

  • Chickpea flour (besan) is richer in copper, folate, manganese, vitamin B6, magnesium, fiber, and phosphorus, while flour is higher in selenium, vitamin B2, and vitamin B3.
  • Chickpea flour (besan) covers your daily need for copper, 85% more than flour.
  • Chickpea flour (besan) contains 11 times more vitamin B6 than flour. Chickpea flour (besan) contains 0.492mg of vitamin B6, while flour contains 0.044mg.

Chickpea flour (besan) and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Chickpea flour (besan) vs Flour 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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +654.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +690.7%
Contains more CopperCopper +533.3%
Contains more ZincZinc +301.4%
Contains more PhosphorusPhosphorus +194.4%
Contains more ManganeseManganese +134.6%
Contains less SodiumSodium -96.9%
Contains more SeleniumSelenium +308.4%
~equal in Iron ~4.64mg

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%
Flour
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1283.3%
Contains more Vitamin B5Vitamin B5 +38.4%
Contains more Vitamin B6Vitamin B6 +1018.2%
Contains more Vitamin KVitamin K +2933.3%
Contains more FolateFolate +138.8%
Contains more Vitamin B1Vitamin B1 +61.5%
Contains more Vitamin B2Vitamin B2 +366%
Contains more Vitamin B3Vitamin B3 +235.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Flour DV% diff.
Copper 0.912mg 0.144mg 85%
Folate 437µg 183µg 64%
Selenium 8.3µg 33.9µg 47%
Manganese 1.6mg 0.682mg 40%
Vitamin B6 0.492mg 0.044mg 34%
Magnesium 166mg 22mg 34%
Fiber 10.8g 2.7g 32%
Vitamin B2 0.106mg 0.494mg 30%
Phosphorus 318mg 108mg 30%
Vitamin B3 1.762mg 5.904mg 26%
Vitamin B1 0.486mg 0.785mg 25%
Protein 22.39g 10.33g 24%
Potassium 846mg 107mg 22%
Zinc 2.81mg 0.7mg 19%
Polyunsaturated fat 2.983g 0.413g 17%
Fats 6.69g 0.98g 9%
Vitamin K 9.1µg 0.3µg 7%
Carbs 57.82g 76.31g 6%
Vitamin E 0.83mg 0.06mg 5%
Monounsaturated fat 1.504g 0.087g 4%
Iron 4.86mg 4.64mg 3%
Vitamin B5 0.606mg 0.438mg 3%
Sodium 64mg 2mg 3%
Calcium 45mg 15mg 3%
Saturated fat 0.693g 0.155g 2%
Choline 10.4mg 2%
Calories 387kcal 364kcal 1%
Net carbs 47.02g 73.61g N/A
Sugar 10.85g 0.27g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +116.7%
Contains more FatsFats +582.7%
Contains more OtherOther +513%
Contains more CarbsCarbs +32%
Contains more WaterWater +16%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +1628.7%
Contains more Poly. FatPolyunsaturated fat +622.3%
Contains less Sat. FatSaturated fat -77.6%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.