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  6. Oatmeal vs. Chickpea flour (besan)

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

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Significant differences between oatmeal and chickpea flour (besan)

  • The amount of folate, copper, manganese, fiber, phosphorus, magnesium, potassium, zinc, vitamin B1, and vitamin B6 in chickpea flour (besan) is higher than in oatmeal.
  • Chickpea flour (besan) covers your daily folate needs 98% more than oatmeal.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Chickpea flour (besan).

Infographic

Oatmeal vs Chickpea flour (besan) infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 more CalciumCalcium +77.8%
Contains more IronIron +22.6%
Contains less SodiumSodium -23.4%
Contains more MagnesiumMagnesium +538.5%
Contains more PotassiumPotassium +1286.9%
Contains more CopperCopper +1281.8%
Contains more ZincZinc +353.2%
Contains more PhosphorusPhosphorus +313%
Contains more ManganeseManganese +186.7%
Contains more SeleniumSelenium +66%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 Vitamin AVitamin A +6400%
Contains more Vitamin B2Vitamin B2 +102.8%
Contains more Vitamin B3Vitamin B3 +71.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1085.7%
Contains more Vitamin B1Vitamin B1 +86.9%
Contains more Vitamin B5Vitamin B5 +91.2%
Contains more Vitamin B6Vitamin B6 +69.7%
Contains more Vitamin KVitamin K +2175%
Contains more FolateFolate +893.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Chickpea flour (besan) DV% diff.
Folate 44µg 437µg 98%
Copper 0.066mg 0.912mg 94%
Manganese 0.558mg 1.6mg 45%
Protein 2.37g 22.39g 40%
Fiber 1.7g 10.8g 36%
Phosphorus 77mg 318mg 34%
Magnesium 26mg 166mg 33%
Potassium 61mg 846mg 23%
Zinc 0.62mg 2.81mg 20%
Vitamin B1 0.26mg 0.486mg 19%
Polyunsaturated fat 0.426g 2.983g 17%
Vitamin B6 0.29mg 0.492mg 16%
Calories 68kcal 387kcal 16%
Carbs 11.67g 57.82g 15%
Vitamin A 130µg 2µg 14%
Iron 5.96mg 4.86mg 14%
Vitamin B3 3.025mg 1.762mg 8%
Vitamin B2 0.215mg 0.106mg 8%
Fats 1.36g 6.69g 8%
Vitamin K 0.4µg 9.1µg 7%
Vitamin B5 0.317mg 0.606mg 6%
Selenium 5µg 8.3µg 6%
Vitamin E 0.07mg 0.83mg 5%
Starch 10.37g 4%
Calcium 80mg 45mg 4%
Monounsaturated fat 0.391g 1.504g 3%
Saturated fat 0.226g 0.693g 2%
Sodium 49mg 64mg 1%
Choline 4.7mg 1%
Net carbs 9.97g 47.02g N/A
Sugar 0.46g 10.85g N/A
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +717.4%
Contains more ProteinProtein +844.7%
Contains more FatsFats +391.9%
Contains more CarbsCarbs +395.5%
Contains more OtherOther +394.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -67.4%
Contains more Mono. FatMonounsaturated fat +284.7%
Contains more Poly. FatPolyunsaturated fat +600.2%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.