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  6. Oat vs. Chickpea flour (besan)

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

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A recap on differences between Oat and Chickpea flour (besan)

  • Oat is 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.
  • Oat covers your daily Manganese needs 144% more than Chickpea flour (besan).
  • Oat contains 2 times more Vitamin B5 than Chickpea flour (besan). While Oat contains 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

Oat 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.
Oat
Oat
6
:
4
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Calcium +20%
Contains more Phosphorus +64.5%
Contains less Sodium -96.9%
Contains more Zinc +41.3%
Contains more Manganese +207.3%
Contains more Potassium +97.2%
Contains more Copper +45.7%
Equal in Iron - 4.86
Equal in Magnesium - 166
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
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 +20%
Contains more Phosphorus +64.5%
Contains less Sodium -96.9%
Contains more Zinc +41.3%
Contains more Manganese +207.3%
Contains more Potassium +97.2%
Contains more Copper +45.7%
Equal in Iron - 4.86
Equal in Magnesium - 166

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.
Oat
Oat
3
:
6
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin B1 +57%
Contains more Vitamin B2 +31.1%
Contains more Vitamin B5 +122.6%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +83.4%
Contains more Vitamin B6 +313.4%
Contains more Folate +680.4%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +57%
Contains more Vitamin B2 +31.1%
Contains more Vitamin B5 +122.6%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +83.4%
Contains more Vitamin B6 +313.4%
Contains more Folate +680.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Carbs +14.6%
Contains more Protein +32.6%
Contains more Water +25.1%
Contains more Other +64%
Equal in Fats - 6.69
Oat
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
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 Carbs +14.6%
Contains more Protein +32.6%
Contains more Water +25.1%
Contains more Other +64%
Equal in Fats - 6.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
1
:
2
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Monounsaturated Fat +44.8%
Contains less Saturated Fat -43.1%
Contains more Polyunsaturated fat +17.7%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Contains more Monounsaturated Fat +44.8%
Contains less Saturated Fat -43.1%
Contains more Polyunsaturated fat +17.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Chickpea flour (besan) Opinion
Net carbs 55.67g 47.02g Oat
Protein 16.89g 22.39g Chickpea flour (besan)
Fats 6.9g 6.69g Oat
Carbs 66.27g 57.82g Oat
Calories 389kcal 387kcal Oat
Sugar 10.85g Oat
Fiber 10.6g 10.8g Chickpea flour (besan)
Calcium 54mg 45mg Oat
Iron 4.72mg 4.86mg Chickpea flour (besan)
Magnesium 177mg 166mg Oat
Phosphorus 523mg 318mg Oat
Potassium 429mg 846mg Chickpea flour (besan)
Sodium 2mg 64mg Oat
Zinc 3.97mg 2.81mg Oat
Copper 0.626mg 0.912mg Chickpea flour (besan)
Manganese 4.916mg 1.6mg Oat
Selenium 8.3µg Chickpea flour (besan)
Vitamin A 0IU 41IU Chickpea flour (besan)
Vitamin A RAE 0µg 2µg Chickpea flour (besan)
Vitamin E 0.83mg Chickpea flour (besan)
Vitamin B1 0.763mg 0.486mg Oat
Vitamin B2 0.139mg 0.106mg Oat
Vitamin B3 0.961mg 1.762mg Chickpea flour (besan)
Vitamin B5 1.349mg 0.606mg Oat
Vitamin B6 0.119mg 0.492mg Chickpea flour (besan)
Folate 56µg 437µg Chickpea flour (besan)
Vitamin K 9.1µg Chickpea flour (besan)
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 1.217g 0.693g Chickpea flour (besan)
Monounsaturated Fat 2.178g 1.504g Oat
Polyunsaturated fat 2.535g 2.983g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
154%
Oat
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated Fat (difference - 0.524g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 59)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Oat - 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.