Chickpea Flour (besan)vsHam Minced
🎯When to Eat What
Goal-based picks for Chickpea Flour (besan) vs Ham Minced
Go with Ham Minced at just 263 kcal per 100g — 32% 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.
Ham Minced has only 2g 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) | Ham Minced | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 387kcal19% | 263kcal13% | +124kcal |
| Protein | 22g45% | 16g33% | +6.1g |
| Total Fat | 6.7g9% | 21g27% | <0.1g |
| Saturated Fat | 0.69g3% | 7.2g36% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 70mg23% | <0.1mg |
| Carbohydrates | 58g21% | 1.8g1% | +56g |
| Dietary Fiber | 11g39% | 0g0% | +11g |
| Sugars | 11g | 0g | +11g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0.70mcg3% | <0.1mcg |
| Vitamin E | 0.83mg6% | 0.27mg2% | +0.56mg |
| Vitamin K | 9.1mcg8% | 0mcg0% | +9.1mcg |
| Vitamin B6 | 0.49mg29% | 0.26mg15% | +0.23mg |
| Vitamin B12 | 0mcg0% | 0.95mcg40% | <0.1mcg |
| Folate | 437mcg109% | 1.0mcg0% | +436mcg |
| Thiamin (B1) | 0.49mg41% | 0.71mg59% | <0.1mg |
| Riboflavin (B2) | 0.11mg8% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 1.8mg11% | 4.2mg26% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 64mg3% | 1240mg54% | <0.1mg |
| Calcium | 45mg3% | 10mg1% | +35mg |
| Iron | 4.9mg27% | 0.79mg4% | +4.1mg |
| Potassium | 846mg18% | 311mg7% | +535mg |
| Phosphorus | 318mg25% | 157mg13% | +161mg |
| Magnesium | 166mg40% | 16mg4% | +150mg |
| Zinc | 2.8mg26% | 1.9mg17% | +0.91mg |
| Copper | 0.91mg101% | <0.1mg9% | +0.83mg |
| Manganese | 1.6mg70% | <0.1mg1% | +1.6mg |
| Selenium | 8.3mcg15% | 20mcg36% | <0.1mcg |
🔬Nutritional Analysis
Calories: Ham Minced is significantly lower in calories at just 263 kcal per 100g compared to 387 kcal for Chickpea Flour (besan) — that's 47% fewer calories, making Ham Minced the better choice for calorie-conscious diets.
Protein: Chickpea Flour (besan) provides more protein with 22.4g versus 16.3g per 100g. In terms of protein-to-calorie efficiency, Ham Minced 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 20.7g. Chickpea Flour (besan) has less saturated fat (0.693g vs 7.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Chickpea Flour (besan): 2mcg vs 0mcg), Vitamin D (Ham Minced: 0.7mcg vs 0mcg), Vitamin K (Chickpea Flour (besan): 9.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Chickpea Flour (besan): 1.6mg vs 0.031mg), Sodium (Ham Minced: 1240mg vs 64mg), Copper (Chickpea Flour (besan): 0.912mg vs 0.08mg).
Diet Suitability: Ham Minced fits a low-carb or keto diet. Chickpea Flour (besan) fits a high-protein diet. Chickpea Flour (besan) fits a low-sodium diet. Chickpea Flour (besan) fits a high-fiber diet.