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

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A recap on the differences between oats and chickpea flour (besan)

  • Oats are higher in manganese, phosphorus, vitamin B1, vitamin B5, and zinc, yet chickpea flour (besan) is higher in folate, copper, vitamin B6, potassium, and vitamin B3.
  • Oats cover your daily manganese needs 144% more than chickpea flour (besan).
  • Oats contain 2 times more vitamin B5 than chickpea flour (besan). While oats contain 1.349mg of vitamin B5, chickpea flour (besan) contains only 0.606mg.

Food varieties used in this article are Oats and Chickpea flour (besan).

Infographic

Oats 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.
Oats
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +20%
Contains more ZincZinc +41.3%
Contains more PhosphorusPhosphorus +64.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +207.3%
Contains more PotassiumPotassium +97.2%
Contains more CopperCopper +45.7%
~equal in Magnesium ~166mg
~equal in Iron ~4.86mg

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.
Oats
3
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +57%
Contains more Vitamin B2Vitamin B2 +31.1%
Contains more Vitamin B5Vitamin B5 +122.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +83.4%
Contains more Vitamin B6Vitamin B6 +313.4%
Contains more FolateFolate +680.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Chickpea flour (besan) DV% diff.
Manganese 4.916mg 1.6mg 144%
Folate 56µg 437µg 95%
Copper 0.626mg 0.912mg 32%
Vitamin B6 0.119mg 0.492mg 29%
Phosphorus 523mg 318mg 29%
Vitamin B1 0.763mg 0.486mg 23%
Selenium 8.3µg 15%
Vitamin B5 1.349mg 0.606mg 15%
Potassium 429mg 846mg 12%
Zinc 3.97mg 2.81mg 11%
Protein 16.89g 22.39g 11%
Vitamin K 9.1µg 8%
Vitamin E 0.83mg 6%
Vitamin B3 0.961mg 1.762mg 5%
Vitamin B2 0.139mg 0.106mg 3%
Magnesium 177mg 166mg 3%
Carbs 66.27g 57.82g 3%
Sodium 2mg 64mg 3%
Polyunsaturated fat 2.535g 2.983g 3%
Monounsaturated fat 2.178g 1.504g 2%
Iron 4.72mg 4.86mg 2%
Saturated fat 1.217g 0.693g 2%
Fiber 10.6g 10.8g 1%
Calcium 54mg 45mg 1%
Calories 389kcal 387kcal 0%
Fats 6.9g 6.69g 0%
Net carbs 55.67g 47.02g N/A
Sugar 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 CarbsCarbs +14.6%
Contains more ProteinProtein +32.6%
Contains more WaterWater +25.1%
Contains more OtherOther +64%
~equal in Fats ~6.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 more Mono. FatMonounsaturated fat +44.8%
Contains less Sat. FatSaturated fat -43.1%
Contains more Poly. FatPolyunsaturated fat +17.7%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.