Okara vs. Chickpea flour (besan) — In-Depth Nutrition Comparison
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What are the differences between okara and chickpea flour (besan)?
- Chickpea flour (besan) is richer than okara in folate, copper, manganese, iron, vitamin B1, phosphorus, magnesium, vitamin B6, zinc, and potassium.
- Chickpea flour (besan)'s daily need coverage for folate is 103% more.
We used Okara and Chickpea flour (besan) types in this article.
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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.
| Contains more CalciumCalcium | +77.8% |
| Contains less SodiumSodium | -85.9% |
| Contains more SeleniumSelenium | +27.7% |
| Contains more MagnesiumMagnesium | +538.5% |
| Contains more PotassiumPotassium | +297.2% |
| Contains more IronIron | +273.8% |
| Contains more CopperCopper | +356% |
| Contains more ZincZinc | +401.8% |
| Contains more PhosphorusPhosphorus | +430% |
| Contains more ManganeseManganese | +296% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2330% |
| Contains more Vitamin B2Vitamin B2 | +430% |
| Contains more Vitamin B3Vitamin B3 | +1662% |
| Contains more Vitamin B5Vitamin B5 | +588.6% |
| Contains more Vitamin B6Vitamin B6 | +327.8% |
| Contains more FolateFolate | +1580.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 26µg | 437µg | 103% |
| Copper | 0.2mg | 0.912mg | 79% |
| Manganese | 0.404mg | 1.6mg | 52% |
| Iron | 1.3mg | 4.86mg | 45% |
| Fiber | 10.8g | 43% | |
| Vitamin B1 | 0.02mg | 0.486mg | 39% |
| Protein | 3.52g | 22.39g | 38% |
| Phosphorus | 60mg | 318mg | 37% |
| Magnesium | 26mg | 166mg | 33% |
| Vitamin B6 | 0.115mg | 0.492mg | 29% |
| Zinc | 0.56mg | 2.81mg | 20% |
| Potassium | 213mg | 846mg | 19% |
| Calories | 76kcal | 387kcal | 16% |
| Carbs | 12.23g | 57.82g | 15% |
| Polyunsaturated fat | 0.755g | 2.983g | 15% |
| Vitamin B3 | 0.1mg | 1.762mg | 10% |
| Vitamin B5 | 0.088mg | 0.606mg | 10% |
| Fats | 1.73g | 6.69g | 8% |
| Vitamin K | 9.1µg | 8% | |
| Vitamin B2 | 0.02mg | 0.106mg | 7% |
| Vitamin E | 0.83mg | 6% | |
| Calcium | 80mg | 45mg | 4% |
| Selenium | 10.6µg | 8.3µg | 4% |
| Monounsaturated fat | 0.295g | 1.504g | 3% |
| Sodium | 9mg | 64mg | 2% |
| Saturated fat | 0.193g | 0.693g | 2% |
| Net carbs | 12.23g | 47.02g | N/A |
| Sugar | 10.85g | N/A | |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.05mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.159mg | 0% | |
| Leucine | 0.244mg | 0% | |
| Lysine | 0.212mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.157mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
Protein:
22.39 g
Fats:
6.69 g
Carbs:
57.82 g
Water:
10.28 g
Other:
2.82 g
| Contains more WaterWater | +694.2% |
| Contains more ProteinProtein | +536.1% |
| Contains more FatsFats | +286.7% |
| Contains more CarbsCarbs | +372.8% |
| Contains more OtherOther | +220.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.193 g
Monounsaturated fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
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 | -72.2% |
| Contains more Mono. FatMonounsaturated fat | +409.8% |
| Contains more Poly. FatPolyunsaturated fat | +295.1% |
