Chickpea Flour (besan)vsFish Tuna Salad
🎯When to Eat What
Goal-based picks for Chickpea Flour (besan) vs Fish Tuna Salad
Go with Fish Tuna Salad at just 187 kcal per 100g — 52% 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) packs 22.4g of protein per 100g (23% of calories from protein) — the better pick for muscle growth and recovery.
Chickpea Flour (besan) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Chickpea Flour (besan) provides 846mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Fish Tuna Salad has only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Chickpea Flour (besan) | Fish Tuna Salad | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 387kcal19% | 187kcal9% | +200kcal |
| Protein | 22g45% | 16g32% | +6.4g |
| Total Fat | 6.7g9% | 9.3g12% | <0.1g |
| Saturated Fat | 0.69g3% | 1.5g8% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 13mg4% | <0.1mg |
| Carbohydrates | 58g21% | 9.4g3% | +48g |
| Dietary Fiber | 11g39% | 0g0% | +11g |
| Sugars | 11g | — | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 24mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 2.2mg2% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.83mg6% | — | — |
| Vitamin K | 9.1mcg8% | — | — |
| Vitamin B6 | 0.49mg29% | <0.1mg5% | +0.41mg |
| Vitamin B12 | 0mcg0% | 1.2mcg50% | <0.1mcg |
| Folate | 437mcg109% | 8.0mcg2% | +429mcg |
| Thiamin (B1) | 0.49mg41% | <0.1mg3% | +0.45mg |
| Riboflavin (B2) | 0.11mg8% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 1.8mg11% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 64mg3% | 402mg17% | <0.1mg |
| Calcium | 45mg3% | 17mg1% | +28mg |
| Iron | 4.9mg27% | 1.0mg6% | +3.9mg |
| Potassium | 846mg18% | 178mg4% | +668mg |
| Phosphorus | 318mg25% | 178mg14% | +140mg |
| Magnesium | 166mg40% | 19mg5% | +147mg |
| Zinc | 2.8mg26% | 0.56mg5% | +2.3mg |
| Copper | 0.91mg101% | 0.14mg16% | +0.77mg |
| Manganese | 1.6mg70% | <0.1mg2% | +1.6mg |
| Selenium | 8.3mcg15% | 41mcg75% | <0.1mcg |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 387 kcal for Chickpea Flour (besan) — that's 107% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Chickpea Flour (besan) provides more protein with 22.4g versus 16g per 100g. In terms of protein-to-calorie efficiency, Fish Tuna Salad offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad has more fat (9.26g vs 6.69g 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 C (Fish Tuna Salad: 2.2mg vs 0mg), Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Folate (Chickpea Flour (besan): 437mcg vs 8mcg).
Key Minerals: Notable mineral differences include Manganese (Chickpea Flour (besan): 1.6mg vs 0.04mg), Magnesium (Chickpea Flour (besan): 166mg vs 19mg), Sodium (Fish Tuna Salad: 402mg vs 64mg).
Diet Suitability: Chickpea Flour (besan) fits a high-protein diet. Chickpea Flour (besan) fits a low-sodium diet. Chickpea Flour (besan) fits a high-fiber diet.