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  6. Sesame vs. Chickpea flour (besan)

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

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Significant differences between sesame and chickpea flour (besan)

  • Sesame has more copper, iron, calcium, fats, selenium, zinc, phosphorus, magnesium, and manganese; however, chickpea flour (besan) is richer in folate.
  • Sesame covers your daily copper needs 352% more than chickpea flour (besan).
  • Chickpea flour (besan) has 22 times less calcium than sesame. Sesame has 975mg of calcium, while chickpea flour (besan) has 45mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Chickpea flour (besan).

Infographic

Sesame vs Chickpea flour (besan) infographic
Infographic link

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.
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 MagnesiumMagnesium +111.4%
Contains more CalciumCalcium +2066.7%
Contains more IronIron +199.4%
Contains more CopperCopper +347.6%
Contains more ZincZinc +175.8%
Contains more PhosphorusPhosphorus +97.8%
Contains less SodiumSodium -82.8%
Contains more ManganeseManganese +53.8%
Contains more SeleniumSelenium +314.5%
Contains more PotassiumPotassium +80.8%

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.
Sesame
Sesame
4
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% 5% 198% 57% 85% 3% 182% 0% 0% 73%
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 +62.8%
Contains more Vitamin B2Vitamin B2 +133%
Contains more Vitamin B3Vitamin B3 +156.2%
Contains more Vitamin B6Vitamin B6 +60.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +232%
Contains more Vitamin B5Vitamin B5 +1112%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Chickpea flour (besan) DV% diff.
Copper 4.082mg 0.912mg 352%
Polyunsaturated fat 21.773g 2.983g 125%
Iron 14.55mg 4.86mg 121%
Calcium 975mg 45mg 93%
Folate 97µg 437µg 85%
Fats 49.67g 6.69g 66%
Selenium 34.4µg 8.3µg 47%
Zinc 7.75mg 2.81mg 45%
Magnesium 351mg 166mg 44%
Phosphorus 629mg 318mg 44%
Monounsaturated fat 18.759g 1.504g 43%
Manganese 2.46mg 1.6mg 37%
Saturated fat 6.957g 0.693g 28%
Vitamin B1 0.791mg 0.486mg 25%
Vitamin B6 0.79mg 0.492mg 23%
Vitamin B3 4.515mg 1.762mg 17%
Carbs 23.45g 57.82g 11%
Potassium 468mg 846mg 11%
Vitamin B2 0.247mg 0.106mg 11%
Vitamin B5 0.05mg 0.606mg 11%
Calories 573kcal 387kcal 9%
Protein 17.73g 22.39g 9%
Vitamin K 0µg 9.1µg 8%
Choline 25.6mg 5%
Fiber 11.8g 10.8g 4%
Vitamin E 0.25mg 0.83mg 4%
Sodium 11mg 64mg 2%
Protein per 100 calories 3.1g 5.8g N/A
Calories per 10 g protein 323kcal 173kcal N/A
Weight per 100 calories 17g 26g N/A
Unsaturated / Saturated Fat ratio 5.8 6.5 N/A
Net carbs 11.65g 47.02g N/A
Sugar 0.3g 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
1
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 FatsFats +642.5%
Contains more ProteinProtein +26.3%
Contains more CarbsCarbs +146.6%
Contains more WaterWater +119.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 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 +1147.3%
Contains more Poly. FatPolyunsaturated fat +629.9%
Contains less Sat. FatSaturated fat -90%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.