Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cornmeal
  5. Compare
  6. Cornmeal vs. Chickpea flour (besan)

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

Compare

How are Cornmeal and Chickpea flour (besan) different?

  • Cornmeal is higher in Vitamin B2, and Vitamin B3, however, Chickpea flour (besan) is richer in Copper, Manganese, Folate, Magnesium, Phosphorus, Fiber, Vitamin B6, and Potassium.
  • Daily need coverage for Copper from Chickpea flour (besan) is 93% higher.
  • Cornmeal contains 4 times more Vitamin B2 than Chickpea flour (besan). While Cornmeal contains 0.382mg of Vitamin B2, Chickpea flour (besan) contains only 0.106mg.

Cornmeal, degermed, enriched, yellow and Chickpea flour (besan) are the varieties used in this article.

Infographic

Cornmeal vs Chickpea flour (besan) 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.
Cornmeal
Cornmeal
2
:
8
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Sodium -89.1%
Contains more Selenium +26.5%
Contains more Calcium +1400%
Contains more Iron +11.5%
Contains more Magnesium +418.8%
Contains more Phosphorus +221.2%
Contains more Potassium +495.8%
Contains more Zinc +325.8%
Contains more Copper +1100%
Contains more Manganese +819.5%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Contains less Sodium -89.1%
Contains more Selenium +26.5%
Contains more Calcium +1400%
Contains more Iron +11.5%
Contains more Magnesium +418.8%
Contains more Phosphorus +221.2%
Contains more Potassium +495.8%
Contains more Zinc +325.8%
Contains more Copper +1100%
Contains more Manganese +819.5%

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.
Cornmeal
Cornmeal
4
:
5
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin A +422%
Contains more Vitamin B1 +13.4%
Contains more Vitamin B2 +260.4%
Contains more Vitamin B3 +182%
Contains more Vitamin E +591.7%
Contains more Vitamin B5 +152.5%
Contains more Vitamin B6 +170.3%
Contains more Folate +109.1%
Contains more Vitamin K +∞%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
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%
Contains more Vitamin A +422%
Contains more Vitamin B1 +13.4%
Contains more Vitamin B2 +260.4%
Contains more Vitamin B3 +182%
Contains more Vitamin E +591.7%
Contains more Vitamin B5 +152.5%
Contains more Vitamin B6 +170.3%
Contains more Folate +109.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Carbs +37.4%
Contains more Protein +214.9%
Contains more Fats +282.3%
Contains more Other +452.9%
Equal in Water - 10.28
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
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
Contains more Carbs +37.4%
Contains more Protein +214.9%
Contains more Fats +282.3%
Contains more Other +452.9%
Equal in Water - 10.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
1
:
2
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Saturated Fat -68.3%
Contains more Monounsaturated Fat +285.6%
Contains more Polyunsaturated fat +260.3%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Contains less Saturated Fat -68.3%
Contains more Monounsaturated Fat +285.6%
Contains more Polyunsaturated fat +260.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Chickpea flour (besan) Opinion
Net carbs 75.55g 47.02g Cornmeal
Protein 7.11g 22.39g Chickpea flour (besan)
Fats 1.75g 6.69g Chickpea flour (besan)
Carbs 79.45g 57.82g Cornmeal
Calories 370kcal 387kcal Chickpea flour (besan)
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 10.85g Cornmeal
Fiber 3.9g 10.8g Chickpea flour (besan)
Calcium 3mg 45mg Chickpea flour (besan)
Iron 4.36mg 4.86mg Chickpea flour (besan)
Magnesium 32mg 166mg Chickpea flour (besan)
Phosphorus 99mg 318mg Chickpea flour (besan)
Potassium 142mg 846mg Chickpea flour (besan)
Sodium 7mg 64mg Cornmeal
Zinc 0.66mg 2.81mg Chickpea flour (besan)
Copper 0.076mg 0.912mg Chickpea flour (besan)
Manganese 0.174mg 1.6mg Chickpea flour (besan)
Selenium 10.5µg 8.3µg Cornmeal
Vitamin A 214IU 41IU Cornmeal
Vitamin A RAE 11µg 2µg Cornmeal
Vitamin E 0.12mg 0.83mg Chickpea flour (besan)
Vitamin B1 0.551mg 0.486mg Cornmeal
Vitamin B2 0.382mg 0.106mg Cornmeal
Vitamin B3 4.968mg 1.762mg Cornmeal
Vitamin B5 0.24mg 0.606mg Chickpea flour (besan)
Vitamin B6 0.182mg 0.492mg Chickpea flour (besan)
Folate 209µg 437µg Chickpea flour (besan)
Vitamin K 0µg 9.1µg Chickpea flour (besan)
Tryptophan 0.038mg Cornmeal
Threonine 0.172mg Cornmeal
Isoleucine 0.242mg Cornmeal
Leucine 1.006mg Cornmeal
Lysine 0.105mg Cornmeal
Methionine 0.162mg Cornmeal
Phenylalanine 0.366mg Cornmeal
Valine 0.337mg Cornmeal
Histidine 0.172mg Cornmeal
Saturated Fat 0.22g 0.693g Cornmeal
Monounsaturated Fat 0.39g 1.504g Chickpea flour (besan)
Polyunsaturated fat 0.828g 2.983g Chickpea flour (besan)

Which food is preferable for your diet?

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

People also compare

Cornmeal
Cornmeal vs Couscous
Couscous
Cornmeal
Cornmeal vs Millet raw
Millet raw
Cornmeal
Cornmeal vs Brown rice
Brown rice
Chickpea flour (besan)
Chickpea flour (besan) vs Flour
Flour
Chickpea flour (besan)
Chickpea flour (besan) vs Millet flour
Millet flour
Chickpea flour (besan)
Chickpea flour (besan) vs Barley flour
Barley flour

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
46%
Cornmeal
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
37%
Cornmeal
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 9.24g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.473g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 68)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1.4)
Which food is richer in minerals?
Chickpea flour (besan)
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 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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.