Chickpea Flour (besan)vsEgg Whole
ðŊWhen to Eat What
Goal-based picks for Chickpea Flour (besan) vs Egg Whole
Go with Chickpea Flour (besan) at just 387 kcal per 100g â 33% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Egg Whole has 1700mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Chickpea Flour (besan) provides 846mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Egg Whole provides 220mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Chickpea Flour (besan) | Egg Whole | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 387kcal19% | 575kcal29% | <0.1kcal |
| Protein | 22g45% | 48g96% | <0.1g |
| Total Fat | 6.7g9% | 40g51% | <0.1g |
| Saturated Fat | 0.69g3% | â | â |
| Trans Fat | 0g | â | â |
| Cholesterol | 0mg0% | 1700mg567% | <0.1mg |
| Carbohydrates | 58g21% | 1.9g1% | +56g |
| Dietary Fiber | 11g39% | â | â |
| Sugars | 11g | â | â |
| âĻVitamins | |||
| Vitamin A | 2.0mcg0% | â | â |
| Vitamin C | 0mg0% | â | â |
| Vitamin D | 0mcg0% | 9.7mcg49% | <0.1mcg |
| Vitamin E | 0.83mg6% | â | â |
| Vitamin K | 9.1mcg8% | â | â |
| Vitamin B6 | 0.49mg29% | â | â |
| Vitamin B12 | 0mcg0% | â | â |
| Folate | 437mcg109% | â | â |
| Thiamin (B1) | 0.49mg41% | â | â |
| Riboflavin (B2) | 0.11mg8% | â | â |
| Niacin (B3) | 1.8mg11% | â | â |
| ðķMinerals | |||
| Sodium | 64mg3% | 485mg21% | <0.1mg |
| Calcium | 45mg3% | 220mg17% | <0.1mg |
| Iron | 4.9mg27% | 7.0mg39% | <0.1mg |
| Potassium | 846mg18% | 468mg10% | +378mg |
| Phosphorus | 318mg25% | 770mg62% | <0.1mg |
| Magnesium | 166mg40% | 45mg11% | +121mg |
| Zinc | 2.8mg26% | 5.0mg46% | <0.1mg |
| Copper | 0.91mg101% | 0mg0% | +0.91mg |
| Manganese | 1.6mg70% | 0mg0% | +1.6mg |
| Selenium | 8.3mcg15% | â | â |
ðŽNutritional Analysis
Calories: Chickpea Flour (besan) is significantly lower in calories at just 387 kcal per 100g compared to 575 kcal for Egg Whole â that's 49% fewer calories, making Chickpea Flour (besan) the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 22.4g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Chickpea Flour (besan) is the leaner option with 6.69g of total fat per 100g compared to 39.8g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Chickpea Flour (besan): 0.912mg vs 0mg), Manganese (Chickpea Flour (besan): 1.6mg vs 0mg), Sodium (Egg Whole: 485mg vs 64mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Both fit a high-protein diet. Chickpea Flour (besan) fits a low-sodium diet. Chickpea Flour (besan) fits a high-fiber diet.