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  6. Kidney beans vs. Chickpea flour (besan)

Kidney beans vs. Chickpea flour (besan) — In-Depth Nutrition Comparison

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A recap on differences between Kidney beans and Chickpea flour (besan)

  • Chickpea flour (besan) is higher than Kidney beans in Copper, Folate, Manganese, Iron, Magnesium, Vitamin B6, Vitamin B1, Phosphorus, Fiber, and Zinc.
  • Chickpea flour (besan) covers your daily Copper needs 77% more than Kidney beans.

Food varieties used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Chickpea flour (besan).

Infographic

Kidney beans vs Chickpea flour (besan) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kidney beans
Kidney beans
1
:
9
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Sodium -98.4%
Contains more Calcium +28.6%
Contains more Iron +118.9%
Contains more Magnesium +295.2%
Contains more Phosphorus +130.4%
Contains more Potassium +108.9%
Contains more Zinc +181%
Contains more Copper +322.2%
Contains more Manganese +272.1%
Contains more Selenium +654.5%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Contains less Sodium -98.4%
Contains more Calcium +28.6%
Contains more Iron +118.9%
Contains more Magnesium +295.2%
Contains more Phosphorus +130.4%
Contains more Potassium +108.9%
Contains more Zinc +181%
Contains more Copper +322.2%
Contains more Manganese +272.1%
Contains more Selenium +654.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kidney beans
Kidney beans
1
:
9
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2666.7%
Contains more Vitamin B1 +203.8%
Contains more Vitamin B2 +82.8%
Contains more Vitamin B3 +204.8%
Contains more Vitamin B5 +175.5%
Contains more Vitamin B6 +310%
Contains more Folate +236.2%
Equal in Vitamin K - 9.1
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Chickpea flour (besan)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 0% 0% 122% 25% 34% 37% 114% 328% 0% 23%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2666.7%
Contains more Vitamin B1 +203.8%
Contains more Vitamin B2 +82.8%
Contains more Vitamin B3 +204.8%
Contains more Vitamin B5 +175.5%
Contains more Vitamin B6 +310%
Contains more Folate +236.2%
Equal in Vitamin K - 9.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
4
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Water +551.2%
Contains more Protein +158.2%
Contains more Fats +1238%
Contains more Carbs +153.6%
Contains more Other +158.7%
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Chickpea flour (besan)
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 g
Contains more Water +551.2%
Contains more Protein +158.2%
Contains more Fats +1238%
Contains more Carbs +153.6%
Contains more Other +158.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +3756.4%
Contains more Polyunsaturated fat +973%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +3756.4%
Contains more Polyunsaturated fat +973%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans Chickpea flour (besan)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Chickpea flour (besan) Opinion
Net carbs 16.4g 47.02g Chickpea flour (besan)
Protein 8.67g 22.39g Chickpea flour (besan)
Fats 0.5g 6.69g Chickpea flour (besan)
Carbs 22.8g 57.82g Chickpea flour (besan)
Calories 127kcal 387kcal Chickpea flour (besan)
Sugar 0.32g 10.85g Kidney beans
Fiber 6.4g 10.8g Chickpea flour (besan)
Calcium 35mg 45mg Chickpea flour (besan)
Iron 2.22mg 4.86mg Chickpea flour (besan)
Magnesium 42mg 166mg Chickpea flour (besan)
Phosphorus 138mg 318mg Chickpea flour (besan)
Potassium 405mg 846mg Chickpea flour (besan)
Sodium 1mg 64mg Kidney beans
Zinc 1mg 2.81mg Chickpea flour (besan)
Copper 0.216mg 0.912mg Chickpea flour (besan)
Manganese 0.43mg 1.6mg Chickpea flour (besan)
Selenium 1.1µg 8.3µg Chickpea flour (besan)
Vitamin A 0IU 41IU Chickpea flour (besan)
Vitamin A RAE 0µg 2µg Chickpea flour (besan)
Vitamin E 0.03mg 0.83mg Chickpea flour (besan)
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.486mg Chickpea flour (besan)
Vitamin B2 0.058mg 0.106mg Chickpea flour (besan)
Vitamin B3 0.578mg 1.762mg Chickpea flour (besan)
Vitamin B5 0.22mg 0.606mg Chickpea flour (besan)
Vitamin B6 0.12mg 0.492mg Chickpea flour (besan)
Folate 130µg 437µg Chickpea flour (besan)
Vitamin K 8.4µg 9.1µg Chickpea flour (besan)
Tryptophan 0.104mg Kidney beans
Threonine 0.319mg Kidney beans
Isoleucine 0.41mg Kidney beans
Leucine 0.736mg Kidney beans
Lysine 0.607mg Kidney beans
Methionine 0.113mg Kidney beans
Phenylalanine 0.511mg Kidney beans
Valine 0.5mg Kidney beans
Histidine 0.238mg Kidney beans
Saturated Fat 0.073g 0.693g Kidney beans
Monounsaturated Fat 0.039g 1.504g Chickpea flour (besan)
Polyunsaturated fat 0.278g 2.983g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Chickpea flour (besan)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Kidney beans
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
38%
Kidney beans
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 10.53g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.62g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 22)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1.2)
Which food is richer in minerals?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in minerals
Which food is richer in vitamins?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.