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  6. Wheat flour, whole-grain vs. Chickpea flour (besan)

Wheat flour, whole-grain vs. Chickpea flour (besan) — In-Depth Nutrition Comparison

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What are the differences between wheat flour, whole-grain and chickpea flour (besan)?

  • Wheat flour, whole-grain is higher in manganese, selenium, and vitamin B3, yet chickpea flour (besan) is higher in folate, copper, iron, potassium, magnesium, vitamin B6, and vitamin K.
  • Wheat flour, whole-grain's daily need coverage for manganese is 107% more.
  • Wheat flour, whole-grain has 7 times more selenium than chickpea flour (besan). While wheat flour, whole-grain has 61.8µg of selenium, chickpea flour (besan) has only 8.3µg.

We used Wheat flour, whole-grain and Chickpea flour (besan) types in this article.

Infographic

Wheat flour, whole-grain 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
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 PhosphorusPhosphorus +12.3%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +154.2%
Contains more SeleniumSelenium +644.6%
Contains more MagnesiumMagnesium +21.2%
Contains more CalciumCalcium +32.4%
Contains more PotassiumPotassium +133.1%
Contains more IronIron +35%
Contains more CopperCopper +122.4%
~equal in Zinc ~2.81mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 14% 0% 126% 38% 93% 36% 94% 0% 4.8% 33% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Contains more Vitamin B2Vitamin B2 +55.7%
Contains more Vitamin B3Vitamin B3 +181.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.9%
Contains more Vitamin B6Vitamin B6 +20.9%
Contains more Vitamin KVitamin K +378.9%
Contains more FolateFolate +893.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.486mg
~equal in Vitamin B5 ~0.606mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain Chickpea flour (besan) DV% diff.
Manganese 4.067mg 1.6mg 107%
Folate 44µg 437µg 98%
Selenium 61.8µg 8.3µg 97%
Copper 0.41mg 0.912mg 56%
Starch 57.77g 24%
Vitamin B3 4.957mg 1.762mg 20%
Protein 13.21g 22.39g 18%
Iron 3.6mg 4.86mg 16%
Potassium 363mg 846mg 14%
Polyunsaturated fat 1.167g 2.983g 12%
Vitamin B6 0.407mg 0.492mg 7%
Magnesium 137mg 166mg 7%
Phosphorus 357mg 318mg 6%
Choline 31.2mg 6%
Fats 2.5g 6.69g 6%
Vitamin K 1.9µg 9.1µg 6%
Vitamin B2 0.165mg 0.106mg 5%
Carbs 71.97g 57.82g 5%
Monounsaturated fat 0.283g 1.504g 3%
Sodium 2mg 64mg 3%
Zinc 2.6mg 2.81mg 2%
Calories 340kcal 387kcal 2%
Saturated fat 0.43g 0.693g 1%
Vitamin B1 0.502mg 0.486mg 1%
Vitamin E 0.71mg 0.83mg 1%
Calcium 34mg 45mg 1%
Net carbs 61.27g 47.02g N/A
Sugar 0.41g 10.85g N/A
Fiber 10.7g 10.8g 0%
Vitamin A 0µg 2µg 0%
Vitamin B5 0.603mg 0.606mg 0%
Tryptophan 0.174mg 0%
Threonine 0.367mg 0%
Isoleucine 0.443mg 0%
Leucine 0.898mg 0%
Lysine 0.359mg 0%
Methionine 0.228mg 0%
Phenylalanine 0.682mg 0%
Valine 0.564mg 0%
Histidine 0.357mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 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 CarbsCarbs +24.5%
Contains more ProteinProtein +69.5%
Contains more FatsFats +167.6%
Contains more OtherOther +78.5%
~equal in Water ~10.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 15% 62%
Saturated fat: Sat. Fat 0.43 g
Monounsaturated fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 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 less Sat. FatSaturated fat -38%
Contains more Mono. FatMonounsaturated fat +431.4%
Contains more Poly. FatPolyunsaturated fat +155.6%

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. Wheat flour, whole-grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/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.