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  6. Couscous vs. Chickpea flour (besan)

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

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What are the main differences between couscous and chickpea flour (besan)?

  • Couscous is richer in selenium, while chickpea flour (besan) is higher in folate, copper, manganese, iron, phosphorus, magnesium, fiber, vitamin B1, and vitamin B6.
  • Chickpea flour (besan)'s daily need coverage for folate is 106% higher.
  • Chickpea flour (besan) has 3 times less selenium than couscous. Couscous has 27.5µg of selenium, while chickpea flour (besan) has 8.3µg.

We used Couscous, cooked and Chickpea flour (besan) types in this comparison.

Infographic

Couscous 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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%
Contains less SodiumSodium -92.2%
Contains more SeleniumSelenium +231.3%
Contains more MagnesiumMagnesium +1975%
Contains more CalciumCalcium +462.5%
Contains more PotassiumPotassium +1358.6%
Contains more IronIron +1178.9%
Contains more CopperCopper +2124.4%
Contains more ZincZinc +980.8%
Contains more PhosphorusPhosphorus +1345.5%
Contains more ManganeseManganese +1804.8%

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +538.5%
Contains more Vitamin B1Vitamin B1 +671.4%
Contains more Vitamin B2Vitamin B2 +292.6%
Contains more Vitamin B3Vitamin B3 +79.2%
Contains more Vitamin B5Vitamin B5 +63.3%
Contains more Vitamin B6Vitamin B6 +864.7%
Contains more Vitamin KVitamin K +9000%
Contains more FolateFolate +2813.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Chickpea flour (besan) DV% diff.
Folate 15µg 437µg 106%
Copper 0.041mg 0.912mg 97%
Manganese 0.084mg 1.6mg 66%
Iron 0.38mg 4.86mg 56%
Phosphorus 22mg 318mg 42%
Magnesium 8mg 166mg 38%
Fiber 1.4g 10.8g 38%
Protein 3.79g 22.39g 37%
Vitamin B1 0.063mg 0.486mg 35%
Selenium 27.5µg 8.3µg 35%
Vitamin B6 0.051mg 0.492mg 34%
Potassium 58mg 846mg 23%
Zinc 0.26mg 2.81mg 23%
Polyunsaturated fat 0.064g 2.983g 19%
Calories 112kcal 387kcal 14%
Carbs 23.22g 57.82g 12%
Fats 0.16g 6.69g 10%
Vitamin K 0.1µg 9.1µg 8%
Vitamin B2 0.027mg 0.106mg 6%
Vitamin B3 0.983mg 1.762mg 5%
Vitamin B5 0.371mg 0.606mg 5%
Vitamin E 0.13mg 0.83mg 5%
Calcium 8mg 45mg 4%
Monounsaturated fat 0.022g 1.504g 4%
Saturated fat 0.029g 0.693g 3%
Sodium 5mg 64mg 3%
Choline 3.3mg 1%
Net carbs 21.82g 47.02g N/A
Sugar 0.1g 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
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 WaterWater +605.9%
Contains more ProteinProtein +490.8%
Contains more FatsFats +4081.3%
Contains more CarbsCarbs +149%
Contains more OtherOther +984.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +6736.4%
Contains more Poly. FatPolyunsaturated fat +4560.9%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.