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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
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.
Oatmeal
Oatmeal
3
:
7
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Calcium +77.8%
Contains more Iron +22.6%
Contains less Sodium -23.4%
Contains more Magnesium +538.5%
Contains more Phosphorus +313%
Contains more Potassium +1286.9%
Contains more Zinc +353.2%
Contains more Copper +1281.8%
Contains more Manganese +186.7%
Contains more Selenium +66%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Contains more Calcium +77.8%
Contains more Iron +22.6%
Contains less Sodium -23.4%
Contains more Magnesium +538.5%
Contains more Phosphorus +313%
Contains more Potassium +1286.9%
Contains more Zinc +353.2%
Contains more Copper +1281.8%
Contains more Manganese +186.7%
Contains more Selenium +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.
Oatmeal
Oatmeal
3
:
6
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin A +956.1%
Contains more Vitamin B2 +102.8%
Contains more Vitamin B3 +71.7%
Contains more Vitamin E +1085.7%
Contains more Vitamin B1 +86.9%
Contains more Vitamin B5 +91.2%
Contains more Vitamin B6 +69.7%
Contains more Folate +893.2%
Contains more Vitamin K +2175%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 +956.1%
Contains more Vitamin B2 +102.8%
Contains more Vitamin B3 +71.7%
Contains more Vitamin E +1085.7%
Contains more Vitamin B1 +86.9%
Contains more Vitamin B5 +91.2%
Contains more Vitamin B6 +69.7%
Contains more Folate +893.2%
Contains more Vitamin K +2175%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
4
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Water +717.4%
Contains more Protein +844.7%
Contains more Fats +391.9%
Contains more Carbs +395.5%
Contains more Other +394.7%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 Water +717.4%
Contains more Protein +844.7%
Contains more Fats +391.9%
Contains more Carbs +395.5%
Contains more Other +394.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Saturated Fat -67.4%
Contains more Monounsaturated Fat +284.7%
Contains more Polyunsaturated fat +600.2%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 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 -67.4%
Contains more Monounsaturated Fat +284.7%
Contains more Polyunsaturated fat +600.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Chickpea flour (besan) Opinion
Net carbs 9.97g 47.02g Chickpea flour (besan)
Protein 2.37g 22.39g Chickpea flour (besan)
Fats 1.36g 6.69g Chickpea flour (besan)
Carbs 11.67g 57.82g Chickpea flour (besan)
Calories 68kcal 387kcal Chickpea flour (besan)
Starch 10.37g Oatmeal
Sugar 0.46g 10.85g Oatmeal
Fiber 1.7g 10.8g Chickpea flour (besan)
Calcium 80mg 45mg Oatmeal
Iron 5.96mg 4.86mg Oatmeal
Magnesium 26mg 166mg Chickpea flour (besan)
Phosphorus 77mg 318mg Chickpea flour (besan)
Potassium 61mg 846mg Chickpea flour (besan)
Sodium 49mg 64mg Oatmeal
Zinc 0.62mg 2.81mg Chickpea flour (besan)
Copper 0.066mg 0.912mg Chickpea flour (besan)
Manganese 0.558mg 1.6mg Chickpea flour (besan)
Selenium 5µg 8.3µg Chickpea flour (besan)
Vitamin A 433IU 41IU Oatmeal
Vitamin A RAE 130µg 2µg Oatmeal
Vitamin E 0.07mg 0.83mg Chickpea flour (besan)
Vitamin B1 0.26mg 0.486mg Chickpea flour (besan)
Vitamin B2 0.215mg 0.106mg Oatmeal
Vitamin B3 3.025mg 1.762mg Oatmeal
Vitamin B5 0.317mg 0.606mg Chickpea flour (besan)
Vitamin B6 0.29mg 0.492mg Chickpea flour (besan)
Folate 44µg 437µg Chickpea flour (besan)
Vitamin K 0.4µg 9.1µg Chickpea flour (besan)
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.003g 0g Chickpea flour (besan)
Saturated Fat 0.226g 0.693g Oatmeal
Monounsaturated Fat 0.391g 1.504g Chickpea flour (besan)
Polyunsaturated fat 0.426g 2.983g Chickpea flour (besan)

Which food is preferable for your diet?

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

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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
27%
Oatmeal
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
45%
Oatmeal
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 10.39g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.467g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 79)
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 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.

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.