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  6. Flour vs. Chickpea flour (besan)

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

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How are Flour and Chickpea flour (besan) different?

  • Flour is richer in Selenium, Vitamin B2, and Vitamin B3, while Chickpea flour (besan) is higher in Copper, Folate, Manganese, Vitamin B6, Magnesium, Fiber, and Phosphorus.
  • Chickpea flour (besan) covers your daily need of Copper 85% more than Flour.
  • Flour contains 5 times more Vitamin B2 than Chickpea flour (besan). Flour contains 0.494mg of Vitamin B2, while Chickpea flour (besan) contains 0.106mg.

Wheat flour, white, all-purpose, enriched, bleached and Chickpea flour (besan) types were used in this article.

Infographic

Flour 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.
Flour
Flour
2
:
8
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Sodium -96.9%
Contains more Selenium +308.4%
Contains more Calcium +200%
Contains more Magnesium +654.5%
Contains more Phosphorus +194.4%
Contains more Potassium +690.7%
Contains more Zinc +301.4%
Contains more Copper +533.3%
Contains more Manganese +134.6%
Equal in Iron - 4.86
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Contains less Sodium -96.9%
Contains more Selenium +308.4%
Contains more Calcium +200%
Contains more Magnesium +654.5%
Contains more Phosphorus +194.4%
Contains more Potassium +690.7%
Contains more Zinc +301.4%
Contains more Copper +533.3%
Contains more Manganese +134.6%
Equal in Iron - 4.86

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.
Flour
Flour
3
:
6
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin B1 +61.5%
Contains more Vitamin B2 +366%
Contains more Vitamin B3 +235.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1283.3%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +1018.2%
Contains more Folate +138.8%
Contains more Vitamin K +2933.3%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +61.5%
Contains more Vitamin B2 +366%
Contains more Vitamin B3 +235.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1283.3%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +1018.2%
Contains more Folate +138.8%
Contains more Vitamin K +2933.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Carbs +32%
Contains more Water +16%
Contains more Protein +116.7%
Contains more Fats +582.7%
Contains more Other +513%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 Carbs +32%
Contains more Water +16%
Contains more Protein +116.7%
Contains more Fats +582.7%
Contains more Other +513%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Saturated Fat -77.6%
Contains more Monounsaturated Fat +1628.7%
Contains more Polyunsaturated fat +622.3%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Contains less Saturated Fat -77.6%
Contains more Monounsaturated Fat +1628.7%
Contains more Polyunsaturated fat +622.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Chickpea flour (besan)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Chickpea flour (besan) Opinion
Net carbs 73.61g 47.02g Flour
Protein 10.33g 22.39g Chickpea flour (besan)
Fats 0.98g 6.69g Chickpea flour (besan)
Carbs 76.31g 57.82g Flour
Calories 364kcal 387kcal Chickpea flour (besan)
Sugar 0.27g 10.85g Flour
Fiber 2.7g 10.8g Chickpea flour (besan)
Calcium 15mg 45mg Chickpea flour (besan)
Iron 4.64mg 4.86mg Chickpea flour (besan)
Magnesium 22mg 166mg Chickpea flour (besan)
Phosphorus 108mg 318mg Chickpea flour (besan)
Potassium 107mg 846mg Chickpea flour (besan)
Sodium 2mg 64mg Flour
Zinc 0.7mg 2.81mg Chickpea flour (besan)
Copper 0.144mg 0.912mg Chickpea flour (besan)
Manganese 0.682mg 1.6mg Chickpea flour (besan)
Selenium 33.9µg 8.3µg Flour
Vitamin A 0IU 41IU Chickpea flour (besan)
Vitamin A RAE 0µg 2µg Chickpea flour (besan)
Vitamin E 0.06mg 0.83mg Chickpea flour (besan)
Vitamin B1 0.785mg 0.486mg Flour
Vitamin B2 0.494mg 0.106mg Flour
Vitamin B3 5.904mg 1.762mg Flour
Vitamin B5 0.438mg 0.606mg Chickpea flour (besan)
Vitamin B6 0.044mg 0.492mg Chickpea flour (besan)
Folate 183µg 437µg Chickpea flour (besan)
Vitamin K 0.3µg 9.1µg Chickpea flour (besan)
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.155g 0.693g Flour
Monounsaturated Fat 0.087g 1.504g Chickpea flour (besan)
Polyunsaturated fat 0.413g 2.983g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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%
Flour
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
59%
Flour
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 10.58g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.538g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 72)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1)
Which food is richer in minerals?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in minerals
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.