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  6. Seed vs. Chickpea flour (besan)

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

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Summary of differences between Seed and Chickpea flour (besan)

  • Seed has more Fiber, Selenium, Phosphorus, Calcium, Manganese, Vitamin B3, Magnesium, Iron, and Zinc, however, Chickpea flour (besan) is higher in Folate.
  • Chickpea flour (besan) covers your daily need of Folate 97% more than Seed.
  • Seed has 14 times more Calcium than Chickpea flour (besan). While Seed has 631mg of Calcium, Chickpea flour (besan) has only 45mg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Chickpea flour (besan).

Infographic

Seed 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.
Seed
Seed
9
:
1
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Calcium +1302.2%
Contains more Iron +58.8%
Contains more Magnesium +101.8%
Contains more Phosphorus +170.4%
Contains less Sodium -75%
Contains more Zinc +63%
Contains more Manganese +70.2%
Contains more Selenium +565.1%
Contains more Potassium +107.9%
Equal in Copper - 0.912
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
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 +1302.2%
Contains more Iron +58.8%
Contains more Magnesium +101.8%
Contains more Phosphorus +170.4%
Contains less Sodium -75%
Contains more Zinc +63%
Contains more Manganese +70.2%
Contains more Selenium +565.1%
Contains more Potassium +107.9%
Equal in Copper - 0.912

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.
Seed
Seed
5
:
6
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin A +31.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +60.4%
Contains more Vitamin B3 +401.1%
Contains more Vitamin E +66%
Contains more Folate +791.8%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 A +31.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +60.4%
Contains more Vitamin B3 +401.1%
Contains more Vitamin E +66%
Contains more Folate +791.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
2
:
3
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Fats +359.5%
Contains more Other +70.2%
Contains more Protein +35.4%
Contains more Carbs +37.3%
Contains more Water +77.2%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 Fats +359.5%
Contains more Other +70.2%
Contains more Protein +35.4%
Contains more Carbs +37.3%
Contains more Water +77.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Monounsaturated Fat +53.5%
Contains more Polyunsaturated fat +693.3%
Contains less Saturated Fat -79.2%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 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 +53.5%
Contains more Polyunsaturated fat +693.3%
Contains less Saturated Fat -79.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Chickpea flour (besan) Opinion
Net carbs 7.72g 47.02g Chickpea flour (besan)
Protein 16.54g 22.39g Chickpea flour (besan)
Fats 30.74g 6.69g Seed
Carbs 42.12g 57.82g Chickpea flour (besan)
Calories 486kcal 387kcal Seed
Sugar 10.85g Seed
Fiber 34.4g 10.8g Seed
Calcium 631mg 45mg Seed
Iron 7.72mg 4.86mg Seed
Magnesium 335mg 166mg Seed
Phosphorus 860mg 318mg Seed
Potassium 407mg 846mg Chickpea flour (besan)
Sodium 16mg 64mg Seed
Zinc 4.58mg 2.81mg Seed
Copper 0.924mg 0.912mg Seed
Manganese 2.723mg 1.6mg Seed
Selenium 55.2µg 8.3µg Seed
Vitamin A 54IU 41IU Seed
Vitamin A RAE 2µg Chickpea flour (besan)
Vitamin E 0.5mg 0.83mg Chickpea flour (besan)
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.486mg Seed
Vitamin B2 0.17mg 0.106mg Seed
Vitamin B3 8.83mg 1.762mg Seed
Vitamin B5 0.606mg Chickpea flour (besan)
Vitamin B6 0.492mg Chickpea flour (besan)
Folate 49µg 437µg Chickpea flour (besan)
Vitamin K 9.1µg Chickpea flour (besan)
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Trans Fat 0.14g 0g Chickpea flour (besan)
Saturated Fat 3.33g 0.693g Chickpea flour (besan)
Monounsaturated Fat 2.309g 1.504g Seed
Polyunsaturated fat 23.665g 2.983g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
35%
Seed
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
221%
Seed
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 48mg)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated Fat (difference - 2.637g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 15)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.