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  6. Millet vs. Chickpea flour (besan)

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

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How are millet and chickpea flour (besan) different?

  • Chickpea flour (besan) has more folate, copper, manganese, iron, protein, fiber, vitamin B1, phosphorus, vitamin B6, and magnesium than millet.
  • Daily need coverage for folate for chickpea flour (besan) is 105% higher.

Millet, cooked and Chickpea flour (besan) are the varieties used in this article.

Infographic

Millet vs Chickpea flour (besan) infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
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 -96.9%
Contains more MagnesiumMagnesium +277.3%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +1264.5%
Contains more IronIron +671.4%
Contains more CopperCopper +466.5%
Contains more ZincZinc +208.8%
Contains more PhosphorusPhosphorus +218%
Contains more ManganeseManganese +488.2%
Contains more SeleniumSelenium +822.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Millet
Millet
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4050%
Contains more Vitamin B1Vitamin B1 +358.5%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more Vitamin B3Vitamin B3 +32.5%
Contains more Vitamin B5Vitamin B5 +254.4%
Contains more Vitamin B6Vitamin B6 +355.6%
Contains more Vitamin KVitamin K +2933.3%
Contains more FolateFolate +2200%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Chickpea flour (besan) DV% diff.
Folate 19µg 437µg 105%
Copper 0.161mg 0.912mg 83%
Manganese 0.272mg 1.6mg 58%
Iron 0.63mg 4.86mg 53%
Protein 3.51g 22.39g 38%
Fiber 1.3g 10.8g 38%
Vitamin B1 0.106mg 0.486mg 32%
Phosphorus 100mg 318mg 31%
Vitamin B6 0.108mg 0.492mg 30%
Magnesium 44mg 166mg 29%
Potassium 62mg 846mg 23%
Zinc 0.91mg 2.81mg 17%
Polyunsaturated fat 0.508g 2.983g 17%
Calories 119kcal 387kcal 13%
Selenium 0.9µg 8.3µg 13%
Carbs 23.67g 57.82g 11%
Fats 1g 6.69g 9%
Vitamin B5 0.171mg 0.606mg 9%
Vitamin K 0.3µg 9.1µg 7%
Vitamin E 0.02mg 0.83mg 5%
Calcium 3mg 45mg 4%
Sodium 2mg 64mg 3%
Vitamin B3 1.33mg 1.762mg 3%
Monounsaturated fat 0.184g 1.504g 3%
Vitamin B2 0.082mg 0.106mg 2%
Choline 11.2mg 2%
Saturated fat 0.172g 0.693g 2%
Protein per 100 calories 2.9g 5.8g N/A
Calories per 10 g protein 339kcal 173kcal N/A
Weight per 100 calories 84g 26g N/A
Unsaturated / Saturated Fat ratio 4 6.5 N/A
Net carbs 22.37g 47.02g N/A
Sugar 0.13g 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.038mg 0%
Threonine 0.113mg 0%
Isoleucine 0.148mg 0%
Leucine 0.446mg 0%
Lysine 0.067mg 0%
Methionine 0.07mg 0%
Phenylalanine 0.185mg 0%
Valine 0.184mg 0%
Histidine 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 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 +594.6%
Contains more ProteinProtein +537.9%
Contains more FatsFats +569%
Contains more CarbsCarbs +144.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 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 -75.2%
Contains more Mono. FatMonounsaturated fat +717.4%
Contains more Poly. FatPolyunsaturated fat +487.2%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.