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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, 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.
  • Chickpea flour (besan) contains less Saturated Fat.

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

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.
Sesame
Sesame
9
:
1
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Calcium +2066.7%
Contains more Iron +199.4%
Contains more Magnesium +111.4%
Contains more Phosphorus +97.8%
Contains less Sodium -82.8%
Contains more Zinc +175.8%
Contains more Copper +347.6%
Contains more Manganese +53.8%
Contains more Selenium +314.5%
Contains more Potassium +80.8%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
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 +2066.7%
Contains more Iron +199.4%
Contains more Magnesium +111.4%
Contains more Phosphorus +97.8%
Contains less Sodium -82.8%
Contains more Zinc +175.8%
Contains more Copper +347.6%
Contains more Manganese +53.8%
Contains more Selenium +314.5%
Contains more Potassium +80.8%

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.
Sesame
Sesame
4
:
5
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin B1 +62.8%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +156.2%
Contains more Vitamin B6 +60.6%
Contains more Vitamin A +355.6%
Contains more Vitamin E +232%
Contains more Vitamin B5 +1112%
Contains more Folate +350.5%
Contains more Vitamin K +∞%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 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 +62.8%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +156.2%
Contains more Vitamin B6 +60.6%
Contains more Vitamin A +355.6%
Contains more Vitamin E +232%
Contains more Vitamin B5 +1112%
Contains more Folate +350.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
:
3
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Fats +642.5%
Contains more Other +58.2%
Contains more Protein +26.3%
Contains more Carbs +146.6%
Contains more Water +119.2%
Sesame
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
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 +642.5%
Contains more Other +58.2%
Contains more Protein +26.3%
Contains more Carbs +146.6%
Contains more Water +119.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Monounsaturated Fat +1147.3%
Contains more Polyunsaturated fat +629.9%
Contains less Saturated Fat -90%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 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 +1147.3%
Contains more Polyunsaturated fat +629.9%
Contains less Saturated Fat -90%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame 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 price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Chickpea flour (besan) Opinion
Net carbs 11.65g 47.02g Chickpea flour (besan)
Protein 17.73g 22.39g Chickpea flour (besan)
Fats 49.67g 6.69g Sesame
Carbs 23.45g 57.82g Chickpea flour (besan)
Calories 573kcal 387kcal Sesame
Sugar 0.3g 10.85g Sesame
Fiber 11.8g 10.8g Sesame
Calcium 975mg 45mg Sesame
Iron 14.55mg 4.86mg Sesame
Magnesium 351mg 166mg Sesame
Phosphorus 629mg 318mg Sesame
Potassium 468mg 846mg Chickpea flour (besan)
Sodium 11mg 64mg Sesame
Zinc 7.75mg 2.81mg Sesame
Copper 4.082mg 0.912mg Sesame
Manganese 2.46mg 1.6mg Sesame
Selenium 34.4µg 8.3µg Sesame
Vitamin A 9IU 41IU Chickpea flour (besan)
Vitamin A RAE 0µg 2µg Chickpea flour (besan)
Vitamin E 0.25mg 0.83mg Chickpea flour (besan)
Vitamin B1 0.791mg 0.486mg Sesame
Vitamin B2 0.247mg 0.106mg Sesame
Vitamin B3 4.515mg 1.762mg Sesame
Vitamin B5 0.05mg 0.606mg Chickpea flour (besan)
Vitamin B6 0.79mg 0.492mg Sesame
Folate 97µg 437µg Chickpea flour (besan)
Vitamin K 0µg 9.1µg Chickpea flour (besan)
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Saturated Fat 6.957g 0.693g Chickpea flour (besan)
Monounsaturated Fat 18.759g 1.504g Sesame
Polyunsaturated fat 21.773g 2.983g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
50%
Sesame
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
348%
Sesame
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 10.55g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 53mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated Fat (difference - 6.264g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 0)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.