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  6. Chickpea flour (besan) vs. Wheat flour, whole-grain

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

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What are the differences between chickpea flour (besan) and wheat flour, whole-grain?

  • Chickpea flour (besan) is higher in folate, copper, iron, potassium, magnesium, vitamin B6, and vitamin K, yet wheat flour, whole-grain is higher in manganese, selenium, and vitamin B3.
  • Wheat flour, whole-grain's daily need coverage for manganese is 107% more.
  • Chickpea flour (besan) has 10 times more folate than wheat flour, whole-grain. While chickpea flour (besan) has 437µg of folate, wheat flour, whole-grain has only 44µg.

We used Chickpea flour (besan) and Wheat flour, whole-grain types in this article.

Infographic

Chickpea flour (besan) vs Wheat flour, whole-grain 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.
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 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
Contains more MagnesiumMagnesium +21.2%
Contains more CalciumCalcium +32.4%
Contains more PotassiumPotassium +133.1%
Contains more IronIron +35%
Contains more CopperCopper +122.4%
Contains more PhosphorusPhosphorus +12.3%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +154.2%
Contains more SeleniumSelenium +644.6%
~equal in Zinc ~2.6mg

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% 14% 0% 126% 38% 93% 36% 94% 0% 4.8% 33% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.9%
Contains more Vitamin B6Vitamin B6 +20.9%
Contains more Vitamin KVitamin K +378.9%
Contains more FolateFolate +893.2%
Contains more Vitamin B2Vitamin B2 +55.7%
Contains more Vitamin B3Vitamin B3 +181.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.502mg
~equal in Vitamin B5 ~0.603mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Wheat flour, whole-grain DV% diff.
Manganese 1.6mg 4.067mg 107%
Folate 437µg 44µg 98%
Selenium 8.3µg 61.8µg 97%
Copper 0.912mg 0.41mg 56%
Starch 57.77g 24%
Vitamin B3 1.762mg 4.957mg 20%
Protein 22.39g 13.21g 18%
Iron 4.86mg 3.6mg 16%
Potassium 846mg 363mg 14%
Polyunsaturated fat 2.983g 1.167g 12%
Vitamin B6 0.492mg 0.407mg 7%
Magnesium 166mg 137mg 7%
Phosphorus 318mg 357mg 6%
Choline 31.2mg 6%
Fats 6.69g 2.5g 6%
Vitamin K 9.1µg 1.9µg 6%
Vitamin B2 0.106mg 0.165mg 5%
Carbs 57.82g 71.97g 5%
Monounsaturated fat 1.504g 0.283g 3%
Sodium 64mg 2mg 3%
Zinc 2.81mg 2.6mg 2%
Calories 387kcal 340kcal 2%
Saturated fat 0.693g 0.43g 1%
Vitamin B1 0.486mg 0.502mg 1%
Vitamin E 0.83mg 0.71mg 1%
Calcium 45mg 34mg 1%
Net carbs 47.02g 61.27g N/A
Sugar 10.85g 0.41g N/A
Fiber 10.8g 10.7g 0%
Vitamin A 2µg 0µg 0%
Vitamin B5 0.606mg 0.603mg 0%
Tryptophan 0.174mg 0%
Threonine 0.367mg 0%
Isoleucine 0.443mg 0%
Leucine 0.898mg 0%
Lysine 0.359mg 0%
Methionine 0.228mg 0%
Phenylalanine 0.682mg 0%
Valine 0.564mg 0%
Histidine 0.357mg 0%
Fructose 0.05g 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
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 g
Contains more ProteinProtein +69.5%
Contains more FatsFats +167.6%
Contains more OtherOther +78.5%
Contains more CarbsCarbs +24.5%
~equal in Water ~10.74g

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
23% 15% 62%
Saturated fat: Sat. Fat 0.43 g
Monounsaturated fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
Contains more Mono. FatMonounsaturated fat +431.4%
Contains more Poly. FatPolyunsaturated fat +155.6%
Contains less Sat. FatSaturated fat -38%

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 flour, whole-grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/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.