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  6. Pinto beans vs. Chickpea flour (besan)

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

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Significant differences between Pinto beans and Chickpea flour (besan)

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

Specific food types used in this comparison are Beans, pinto, mature seeds, cooked, boiled, without salt and Chickpea flour (besan).

Infographic

Pinto 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.
Pinto beans
Pinto beans
2
:
8
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Sodium -98.4%
Contains more Iron +132.5%
Contains more Magnesium +232%
Contains more Phosphorus +116.3%
Contains more Potassium +94%
Contains more Zinc +186.7%
Contains more Copper +316.4%
Contains more Manganese +253.2%
Contains more Selenium +33.9%
Equal in Calcium - 45
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
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 Iron +132.5%
Contains more Magnesium +232%
Contains more Phosphorus +116.3%
Contains more Potassium +94%
Contains more Zinc +186.7%
Contains more Copper +316.4%
Contains more Manganese +253.2%
Contains more Selenium +33.9%
Equal in Calcium - 45

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.
Pinto beans
Pinto beans
2
:
8
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin E +13.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +151.8%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +454.1%
Contains more Vitamin B5 +188.6%
Contains more Vitamin B6 +114.8%
Contains more Folate +154.1%
Contains more Vitamin K +160%
Pinto 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% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
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 E +13.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +151.8%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +454.1%
Contains more Vitamin B5 +188.6%
Contains more Vitamin B6 +114.8%
Contains more Folate +154.1%
Contains more Vitamin K +160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pinto beans
Pinto beans
1
:
4
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Water +512.4%
Contains more Protein +148.5%
Contains more Fats +929.2%
Contains more Carbs +120.5%
Contains more Other +141%
Pinto beans
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 +512.4%
Contains more Protein +148.5%
Contains more Fats +929.2%
Contains more Carbs +120.5%
Contains more Other +141%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pinto beans
Pinto beans
1
:
2
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Saturated Fat -80.4%
Contains more Monounsaturated Fat +1030.8%
Contains more Polyunsaturated fat +1169.4%
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 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 -80.4%
Contains more Monounsaturated Fat +1030.8%
Contains more Polyunsaturated fat +1169.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pinto beans Chickpea flour (besan) Opinion
Net carbs 17.22g 47.02g Chickpea flour (besan)
Protein 9.01g 22.39g Chickpea flour (besan)
Fats 0.65g 6.69g Chickpea flour (besan)
Carbs 26.22g 57.82g Chickpea flour (besan)
Calories 143kcal 387kcal Chickpea flour (besan)
Starch 15.15g Pinto beans
Sugar 0.34g 10.85g Pinto beans
Fiber 9g 10.8g Chickpea flour (besan)
Calcium 46mg 45mg Pinto beans
Iron 2.09mg 4.86mg Chickpea flour (besan)
Magnesium 50mg 166mg Chickpea flour (besan)
Phosphorus 147mg 318mg Chickpea flour (besan)
Potassium 436mg 846mg Chickpea flour (besan)
Sodium 1mg 64mg Pinto beans
Zinc 0.98mg 2.81mg Chickpea flour (besan)
Copper 0.219mg 0.912mg Chickpea flour (besan)
Manganese 0.453mg 1.6mg Chickpea flour (besan)
Selenium 6.2µg 8.3µg Chickpea flour (besan)
Vitamin A 0IU 41IU Chickpea flour (besan)
Vitamin A RAE 0µg 2µg Chickpea flour (besan)
Vitamin E 0.94mg 0.83mg Pinto beans
Vitamin C 0.8mg 0mg Pinto beans
Vitamin B1 0.193mg 0.486mg Chickpea flour (besan)
Vitamin B2 0.062mg 0.106mg Chickpea flour (besan)
Vitamin B3 0.318mg 1.762mg Chickpea flour (besan)
Vitamin B5 0.21mg 0.606mg Chickpea flour (besan)
Vitamin B6 0.229mg 0.492mg Chickpea flour (besan)
Folate 172µg 437µg Chickpea flour (besan)
Vitamin K 3.5µg 9.1µg Chickpea flour (besan)
Tryptophan 0.108mg Pinto beans
Threonine 0.331mg Pinto beans
Isoleucine 0.426mg Pinto beans
Leucine 0.765mg Pinto beans
Lysine 0.63mg Pinto beans
Methionine 0.117mg Pinto beans
Phenylalanine 0.531mg Pinto beans
Valine 0.519mg Pinto beans
Histidine 0.247mg Pinto beans
Saturated Fat 0.136g 0.693g Pinto beans
Monounsaturated Fat 0.133g 1.504g Chickpea flour (besan)
Polyunsaturated fat 0.235g 2.983g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto 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
24%
Pinto beans
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
42%
Pinto beans
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 10.51g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.557g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 39)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.