Chickpea Flour (besan)vsFish Tilapia
🎯When to Eat What
Goal-based picks for Chickpea Flour (besan) vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g — 75% fewer calories.
Chickpea Flour (besan) will keep you satisfied longer with 10.8g fiber, 22.4g protein, 6.69g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Chickpea Flour (besan) is the heart-friendlier option with more fiber, more potassium.
Chickpea Flour (besan) provides 846mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Fish Tilapia has only 0g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
Chickpea Flour (besan) has 4.86mg of iron per 100g — important for energy levels and preventing iron-deficiency anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Chickpea Flour (besan) | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 387kcal19% | 96kcal5% | +291kcal |
| Protein | 22g45% | 20g40% | +2.3g |
| Total Fat | 6.7g9% | 1.7g2% | +5.0g |
| Saturated Fat | 0.69g3% | 0.58g3% | +0.11g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 50mg17% | <0.1mg |
| Carbohydrates | 58g21% | 0g0% | +58g |
| Dietary Fiber | 11g39% | 0g0% | +11g |
| Sugars | 11g | 0g | +11g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 0.83mg6% | 0.40mg3% | +0.43mg |
| Vitamin K | 9.1mcg8% | 1.4mcg1% | +7.7mcg |
| Vitamin B6 | 0.49mg29% | 0.16mg10% | +0.33mg |
| Vitamin B12 | 0mcg0% | 1.6mcg66% | <0.1mcg |
| Folate | 437mcg109% | 24mcg6% | +413mcg |
| Thiamin (B1) | 0.49mg41% | <0.1mg3% | +0.45mg |
| Riboflavin (B2) | 0.11mg8% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 1.8mg11% | 3.9mg24% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 64mg3% | 52mg2% | +12mg |
| Calcium | 45mg3% | 10mg1% | +35mg |
| Iron | 4.9mg27% | 0.56mg3% | +4.3mg |
| Potassium | 846mg18% | 302mg6% | +544mg |
| Phosphorus | 318mg25% | 170mg14% | +148mg |
| Magnesium | 166mg40% | 27mg6% | +139mg |
| Zinc | 2.8mg26% | 0.33mg3% | +2.5mg |
| Copper | 0.91mg101% | <0.1mg8% | +0.84mg |
| Manganese | 1.6mg70% | <0.1mg2% | +1.6mg |
| Selenium | 8.3mcg15% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 387 kcal for Chickpea Flour (besan) — that's 303% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Chickpea Flour (besan) provides more protein with 22.4g versus 20.1g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Chickpea Flour (besan) has more fat (6.69g vs 1.7g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Chickpea Flour (besan): 2mcg vs 0mcg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg), Vitamin B12 (Fish Tilapia: 1.58mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Chickpea Flour (besan): 1.6mg vs 0.037mg), Copper (Chickpea Flour (besan): 0.912mg vs 0.075mg), Iron (Chickpea Flour (besan): 4.86mg vs 0.56mg).
Diet Suitability: Fish Tilapia fits a low-carb or keto diet. Both fit a high-protein diet. Fish Tilapia fits a low-fat diet. Both fit a low-sodium diet. Chickpea Flour (besan) fits a high-fiber diet.