Chia seeds vs. Chickpea flour (besan) — In-Depth Nutrition Comparison
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Summary of differences between chia seeds and chickpea flour (besan)
- Chia seeds have more fiber, selenium, phosphorus, calcium, manganese, vitamin B3, magnesium, fats, and iron; however, chickpea flour (besan) is higher in folate.
- Chickpea flour (besan) covers your daily need for folate 97% more than chia seeds.
- Chia seeds have 14 times more calcium than chickpea flour (besan). While chia seeds have 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).
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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.
| Contains more MagnesiumMagnesium | +101.8% |
| Contains more CalciumCalcium | +1302.2% |
| Contains more IronIron | +58.8% |
| Contains more ZincZinc | +63% |
| Contains more PhosphorusPhosphorus | +170.4% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +70.2% |
| Contains more SeleniumSelenium | +565.1% |
| Contains more PotassiumPotassium | +107.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +27.6% |
| Contains more Vitamin B2Vitamin B2 | +60.4% |
| Contains more Vitamin B3Vitamin B3 | +401.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +66% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +791.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-3 (ALA) | 17.83g | 1114% | |
| Polyunsaturated fat | 23.665g | 2.983g | 138% |
| Folate | 49µg | 437µg | 97% |
| Fiber | 34.4g | 10.8g | 94% |
| Selenium | 55.2µg | 8.3µg | 85% |
| Phosphorus | 860mg | 318mg | 77% |
| Calcium | 631mg | 45mg | 59% |
| Manganese | 2.723mg | 1.6mg | 49% |
| Vitamin B3 | 8.83mg | 1.762mg | 44% |
| Magnesium | 335mg | 166mg | 40% |
| Vitamin B6 | 0.492mg | 38% | |
| Fats | 30.74g | 6.69g | 37% |
| Iron | 7.72mg | 4.86mg | 36% |
| Omega-6 (Linoleic acid) | 5.835g | 34% | |
| Zinc | 4.58mg | 2.81mg | 16% |
| Potassium | 407mg | 846mg | 13% |
| Protein | 16.54g | 22.39g | 12% |
| Vitamin B5 | 0.606mg | 12% | |
| Saturated fat | 3.33g | 0.693g | 12% |
| Vitamin B1 | 0.62mg | 0.486mg | 11% |
| Vitamin K | 9.1µg | 8% | |
| Calories | 486kcal | 387kcal | 5% |
| Carbs | 42.12g | 57.82g | 5% |
| Vitamin B2 | 0.17mg | 0.106mg | 5% |
| Vitamin C | 1.6mg | 0mg | 2% |
| Sodium | 16mg | 64mg | 2% |
| Vitamin E | 0.5mg | 0.83mg | 2% |
| Monounsaturated fat | 2.309g | 1.504g | 2% |
| Copper | 0.924mg | 0.912mg | 1% |
| Protein per 100 calories | 3.4g | 5.8g | N/A |
| Calories per 10 g protein | 294kcal | 173kcal | N/A |
| Weight per 100 calories | 21g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 7.8 | 6.5 | N/A |
| Net carbs | 7.72g | 47.02g | N/A |
| Sugar | 10.85g | N/A | |
| Vitamin A | 2µg | 0% | |
| Trans fat | 0.14g | 0g | N/A |
| Tryptophan | 0.436mg | 0% | |
| Threonine | 0.709mg | 0% | |
| Isoleucine | 0.801mg | 0% | |
| Leucine | 1.371mg | 0% | |
| Lysine | 0.97mg | 0% | |
| Methionine | 0.588mg | 0% | |
| Phenylalanine | 1.016mg | 0% | |
| Valine | 0.95mg | 0% | |
| Histidine | 0.531mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
22.39 g
Fats:
6.69 g
Carbs:
57.82 g
Water:
10.28 g
Other:
2.82 g
| Contains more FatsFats | +359.5% |
| Contains more ProteinProtein | +35.4% |
| Contains more CarbsCarbs | +37.3% |
| Contains more WaterWater | +77.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
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 | +53.5% |
| Contains more Poly. FatPolyunsaturated fat | +693.3% |
| Contains less Sat. FatSaturated fat | -79.2% |
