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

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Summary of differences between semolina and chickpea flour (besan)

Semolina has more selenium; however, chickpea flour (besan) is higher in folate, copper, iron, fiber, protein, magnesium, manganese, phosphorus, and vitamin B1.
Chickpea flour (besan) covers your daily need for folate 107% more than semolina.
Semolina has 2 times more selenium than chickpea flour (besan). While semolina has 19.9µg of selenium, chickpea flour (besan) has only 8.3µg.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry 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.

Semolina

Chickpea flour (besan)

Contains more CalciumCalcium	+57.8%
Contains less SodiumSodium	-96.9%
Contains more SeleniumSelenium	+139.8%

Contains more MagnesiumMagnesium	+514.8%
Contains more PotassiumPotassium	+386.2%
Contains more IronIron	+556.8%
Contains more CopperCopper	+221.1%
Contains more ZincZinc	+175.5%
Contains more PhosphorusPhosphorus	+107.8%
Contains more ManganeseManganese	+54.6%

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.

Semolina

Chickpea flour (besan)

Contains more Vitamin B3Vitamin B3

+186.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+2666.7%
Contains more Vitamin B1Vitamin B1	+117%
Contains more Vitamin B2Vitamin B2	+112%
Contains more Vitamin KVitamin K	+9000%
Contains more FolateFolate	+5362.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.606mg

~equal in Vitamin B6 ~0.492mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	8µg	437µg	107%
Copper	0.284mg	0.912mg	70%
Iron	0.74mg	4.86mg	52%
Fiber	1.8g	10.8g	36%
Magnesium	27mg	166mg	33%
Protein	7.51g	22.39g	30%
Starch	68.29g		28%
Manganese	1.035mg	1.6mg	25%
Phosphorus	153mg	318mg	24%
Vitamin B1	0.224mg	0.486mg	22%
Selenium	19.9µg	8.3µg	21%
Vitamin B3	5.048mg	1.762mg	21%
Potassium	174mg	846mg	20%
Polyunsaturated fat	0.322g	2.983g	18%
Zinc	1.02mg	2.81mg	16%
Fats	1.03g	6.69g	9%
Carbs	80.89g	57.82g	8%
Vitamin K	0.1µg	9.1µg	8%
Vitamin E	0.03mg	0.83mg	5%
Vitamin B2	0.05mg	0.106mg	4%
Calcium	71mg	45mg	3%
Sodium	2mg	64mg	3%
Vitamin B6	0.452mg	0.492mg	3%
Monounsaturated fat	0.258g	1.504g	3%
Saturated fat	0.294g	0.693g	2%
Calories	374kcal	387kcal	1%
Vitamin B5	0.672mg	0.606mg	1%
Protein per 100 calories	2g	5.8g	N/A
Calories per 10 g protein	498kcal	173kcal	N/A
Weight per 100 calories	27g	26g	N/A
Unsaturated / Saturated Fat ratio	2	6.5	N/A
Net carbs	79.09g	47.02g	N/A
Sugar	0.33g	10.85g	N/A
Vitamin A		2µg	0%
Tryptophan	0.103mg		0%
Threonine	0.271mg		0%
Isoleucine	0.339mg		0%
Leucine	0.656mg		0%
Lysine	0.215mg		0%
Methionine	0.183mg		0%
Phenylalanine	0.398mg		0%
Valine	0.47mg		0%
Histidine	0.185mg		0%
Fructose	0.02g		0%