Sunflower seed vs. Chickpea flour (besan) — In-Depth Nutrition Comparison
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Summary of differences between Sunflower seed and Chickpea flour (besan)
- Sunflower seed has more Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Vitamin B3, Magnesium, and Zinc, however, Chickpea flour (besan) is higher in Folate.
- Sunflower seed covers your daily need of Vitamin E 229% more than Chickpea flour (besan).
- Sunflower seed has 6 times more Selenium than Chickpea flour (besan). While Sunflower seed has 53µg of Selenium, Chickpea flour (besan) has only 8.3µg.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Chickpea flour (besan).
Infographic
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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.
| Contains more MagnesiumMagnesium | +95.8% |
| Contains more CalciumCalcium | +73.3% |
| Contains more CopperCopper | +97.4% |
| Contains more ZincZinc | +77.9% |
| Contains more PhosphorusPhosphorus | +107.5% |
| Contains less SodiumSodium | -85.9% |
| Contains more ManganeseManganese | +21.9% |
| Contains more SeleniumSelenium | +538.6% |
| Contains more PotassiumPotassium | +31.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +22% |
| Contains more Vitamin E Vitamin E | +4137.3% |
| Contains more Vitamin B1Vitamin B1 | +204.5% |
| Contains more Vitamin B2Vitamin B2 | +234.9% |
| Contains more Vitamin B3Vitamin B3 | +373% |
| Contains more Vitamin B5Vitamin B5 | +86.5% |
| Contains more Vitamin B6Vitamin B6 | +173.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +92.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
22.39 g
Fats:
6.69 g
Carbs:
57.82 g
Water:
10.28 g
Other:
2.82 g
| Contains more FatsFats | +669.2% |
| Contains more CarbsCarbs | +189.1% |
| Contains more WaterWater | +117.3% |
~equal in
Protein
~22.39g
~equal in
Other
~2.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
4.455 g
Monounsaturated Fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 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 | +1131.9% |
| Contains more Poly. FatPolyunsaturated fat | +675.6% |
| Contains less Sat. FatSaturated Fat | -84.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 584kcal | 387kcal |
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| Protein | 20.78g | 22.39g |
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| Fats | 51.46g | 6.69g |
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| Vitamin C | 1.4mg | 0mg |
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| Net carbs | 11.4g | 47.02g |
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| Carbs | 20g | 57.82g |
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| Magnesium | 325mg | 166mg |
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| Calcium | 78mg | 45mg |
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| Potassium | 645mg | 846mg |
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| Iron | 5.25mg | 4.86mg |
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| Sugar | 2.62g | 10.85g |
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| Fiber | 8.6g | 10.8g |
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| Copper | 1.8mg | 0.912mg |
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| Zinc | 5mg | 2.81mg |
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| Phosphorus | 660mg | 318mg |
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| Sodium | 9mg | 64mg |
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| Vitamin A | 50IU | 41IU |
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| Vitamin A RAE | 3µg | 2µg |
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| Vitamin E | 35.17mg | 0.83mg |
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| Manganese | 1.95mg | 1.6mg |
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| Selenium | 53µg | 8.3µg |
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| Vitamin B1 | 1.48mg | 0.486mg |
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| Vitamin B2 | 0.355mg | 0.106mg |
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| Vitamin B3 | 8.335mg | 1.762mg |
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| Vitamin B5 | 1.13mg | 0.606mg |
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| Vitamin B6 | 1.345mg | 0.492mg |
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| Vitamin K | 0µg | 9.1µg |
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| Folate | 227µg | 437µg |
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| Choline | 55.1mg |
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| Saturated Fat | 4.455g | 0.693g |
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| Monounsaturated Fat | 18.528g | 1.504g |
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| Polyunsaturated fat | 23.137g | 2.983g |
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| Tryptophan | 0.348mg |
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| Threonine | 0.928mg |
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| Isoleucine | 1.139mg |
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| Leucine | 1.659mg |
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| Lysine | 0.937mg |
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| Methionine | 0.494mg |
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| Phenylalanine | 1.169mg |
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| Valine | 1.315mg |
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| Histidine | 0.632mg |
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| Omega-3 - EPA | 0.014g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
146%
54%
Minerals Daily Need Coverage Score
207%
117%
Comparison summary
Which food is lower in Sugar?
Sunflower seed is lower in Sugar (difference - 8.23g)
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 55mg)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chickpea flour (besan) is lower in Saturated Fat (difference - 3.762g)
Which food is lower in glycemic index?
Chickpea flour (besan) is lower in glycemic index (difference - 20)
Which food is cheaper?
Chickpea flour (besan) is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)