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.
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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 | +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% |
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 | +355.6% |
| Contains more Vitamin E Vitamin 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 D
~0µg
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:
13.21 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
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
0.43 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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 387kcal | 340kcal |
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| Protein | 22.39g | 13.21g |
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| Fats | 6.69g | 2.5g |
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| Net carbs | 47.02g | 61.27g |
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| Carbs | 57.82g | 71.97g |
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| Magnesium | 166mg | 137mg |
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| Calcium | 45mg | 34mg |
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| Potassium | 846mg | 363mg |
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| Iron | 4.86mg | 3.6mg |
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| Sugar | 10.85g | 0.41g |
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| Fiber | 10.8g | 10.7g |
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| Copper | 0.912mg | 0.41mg |
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| Zinc | 2.81mg | 2.6mg |
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| Starch | 57.77g |
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| Phosphorus | 318mg | 357mg |
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| Sodium | 64mg | 2mg |
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| Vitamin A | 41IU | 9IU |
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| Vitamin A RAE | 2µg | 0µg |
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| Vitamin E | 0.83mg | 0.71mg |
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| Manganese | 1.6mg | 4.067mg |
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| Selenium | 8.3µg | 61.8µg |
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| Vitamin B1 | 0.486mg | 0.502mg |
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| Vitamin B2 | 0.106mg | 0.165mg |
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| Vitamin B3 | 1.762mg | 4.957mg |
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| Vitamin B5 | 0.606mg | 0.603mg |
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| Vitamin B6 | 0.492mg | 0.407mg |
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| Vitamin K | 9.1µg | 1.9µg |
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| Folate | 437µg | 44µg |
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| Choline | 31.2mg |
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| Saturated Fat | 0.693g | 0.43g |
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| Monounsaturated Fat | 1.504g | 0.283g |
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| Polyunsaturated fat | 2.983g | 1.167g |
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| Tryptophan | 0.174mg |
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| Threonine | 0.367mg |
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| Isoleucine | 0.443mg |
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| Leucine | 0.898mg |
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| Lysine | 0.359mg |
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| Methionine | 0.228mg |
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| Phenylalanine | 0.682mg |
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| Valine | 0.564mg |
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| Histidine | 0.357mg |
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| Fructose | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
54%
35%
Minerals Daily Need Coverage Score
117%
150%
Comparison summary
Which food is lower in Sugar?
Wheat flour, whole-grain is lower in Sugar (difference - 10.44g)
Which food contains less Sodium?
Wheat flour, whole-grain contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Wheat flour, whole-grain is lower in Saturated Fat (difference - 0.263g)
Which food is richer in minerals?
Chickpea flour (besan) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.