Chickpea Flour (besan)vsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Chickpea Flour (besan) vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 30% fewer calories.
Chickpea Flour (besan) will keep you satisfied longer with 10.8g fiber, 22.4g protein, 6.69g fat â 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) â the better pick for muscle growth and recovery.
Chickpea Flour (besan) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Chickpea Flour (besan) provides 846mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Chickpea Flour (besan) | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 387kcal19% | 270kcal14% | +117kcal |
| Protein | 22g45% | 19g38% | +3.6g |
| Total Fat | 6.7g9% | 20g26% | <0.1g |
| Saturated Fat | 0.69g3% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 58g21% | 8.9g3% | +49g |
| Dietary Fiber | 11g39% | 3.9g14% | +6.9g |
| Sugars | 11g | 2.7g | +8.1g |
| âĻVitamins | |||
| Vitamin A | 2.0mcg0% | 1.0mcg0% | +1.0mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.83mg6% | <0.1mg0% | +0.79mg |
| Vitamin K | 9.1mcg8% | 7.8mcg7% | +1.3mcg |
| Vitamin B6 | 0.49mg29% | <0.1mg6% | +0.39mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 437mcg109% | 27mcg7% | +410mcg |
| Thiamin (B1) | 0.49mg41% | 0.17mg14% | +0.32mg |
| Riboflavin (B2) | 0.11mg8% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 1.8mg11% | 0.10mg1% | +1.7mg |
| ðķMinerals | |||
| Sodium | 64mg3% | 16mg1% | +48mg |
| Calcium | 45mg3% | 372mg29% | <0.1mg |
| Iron | 4.9mg27% | 4.9mg27% | <0.1mg |
| Potassium | 846mg18% | 146mg3% | +700mg |
| Phosphorus | 318mg25% | 287mg23% | +31mg |
| Magnesium | 166mg40% | 60mg14% | +106mg |
| Zinc | 2.8mg26% | 2.0mg18% | +0.82mg |
| Copper | 0.91mg101% | 0.40mg44% | +0.51mg |
| Manganese | 1.6mg70% | 1.5mg65% | +0.10mg |
| Selenium | 8.3mcg15% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 387 kcal for Chickpea Flour (besan) â that's 43% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Chickpea Flour (besan) provides more protein with 22.4g versus 18.8g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried 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 20.2g. Chickpea Flour (besan) has less saturated fat (0.693g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Chickpea Flour (besan): 0.83mg vs 0.04mg), Folate (Chickpea Flour (besan): 437mcg vs 27mcg), Niacin (B3) (Chickpea Flour (besan): 1.76mg vs 0.1mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Fried: 372mg vs 45mg), Potassium (Chickpea Flour (besan): 846mg vs 146mg), Sodium (Chickpea Flour (besan): 64mg vs 16mg).
Diet Suitability: Chickpea Flour (besan) fits a high-protein diet. Both fit a low-sodium diet. Chickpea Flour (besan) fits a high-fiber diet.