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  6. Oats vs. Chickpea flour (besan)

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, protein, and potassium.
  • 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

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.
Oats
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%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~166mg
~equal in Iron ~4.86mg

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.
Oats
Oats
3
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% 191% 32% 18% 81% 27% 0% 0% 42%
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 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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +83.4%
Contains more Vitamin B6Vitamin B6 +313.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +680.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%
Phosphorus 523mg 318mg 29%
Vitamin B6 0.119mg 0.492mg 29%
Vitamin B1 0.763mg 0.486mg 23%
Selenium 8.3µg 15%
Vitamin B5 1.349mg 0.606mg 15%
Potassium 429mg 846mg 12%
Protein 16.89g 22.39g 11%
Zinc 3.97mg 2.81mg 11%
Vitamin K 9.1µg 8%
Vitamin E 0.83mg 6%
Vitamin B3 0.961mg 1.762mg 5%
Carbs 66.27g 57.82g 3%
Magnesium 177mg 166mg 3%
Sodium 2mg 64mg 3%
Vitamin B2 0.139mg 0.106mg 3%
Polyunsaturated fat 2.535g 2.983g 3%
Iron 4.72mg 4.86mg 2%
Saturated fat 1.217g 0.693g 2%
Monounsaturated fat 2.178g 1.504g 2%
Calcium 54mg 45mg 1%
Fiber 10.6g 10.8g 1%
Calories 389kcal 387kcal 0%
Protein per 100 calories 4.3g 5.8g N/A
Calories per 10 g protein 230kcal 173kcal N/A
Weight per 100 calories 26g 26g N/A
Fats 6.9g 6.69g 0%
Unsaturated / Saturated Fat ratio 3.9 6.5 N/A
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
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%
~equal in Fats ~6.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
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.