Bean raw vs. Chickpea flour (besan) — In-Depth Nutrition Comparison
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How are bean raw and chickpea flour (besan) different?
- Bean raw is higher in selenium, folate, vitamin B1, fiber, potassium, phosphorus, vitamin B2, vitamin C, and calcium; however, chickpea flour (besan) is richer in manganese.
- Daily need coverage for selenium for bean raw is 36% higher.
Beans, pinto, mature seeds, raw and Chickpea flour (besan) are the varieties used in this article.
Infographic
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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.
| Contains more CalciumCalcium | +151.1% |
| Contains more PotassiumPotassium | +64.7% |
| Contains more PhosphorusPhosphorus | +29.2% |
| Contains less SodiumSodium | -81.3% |
| Contains more SeleniumSelenium | +236.1% |
| Contains more ZincZinc | +23.2% |
| Contains more ManganeseManganese | +39.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +46.7% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B5Vitamin B5 | +29.5% |
| Contains more FolateFolate | +20.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +295.2% |
| Contains more Vitamin B3Vitamin B3 | +50.1% |
| Contains more Vitamin KVitamin K | +62.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 27.9µg | 8.3µg | 36% |
| Folate | 525µg | 437µg | 22% |
| Manganese | 1.148mg | 1.6mg | 20% |
| Fiber | 15.5g | 10.8g | 19% |
| Vitamin B1 | 0.713mg | 0.486mg | 19% |
| Polyunsaturated fat | 0.407g | 2.983g | 17% |
| Potassium | 1393mg | 846mg | 16% |
| Starch | 34.17g | 14% | |
| Phosphorus | 411mg | 318mg | 13% |
| Choline | 66.2mg | 12% | |
| Vitamin B2 | 0.212mg | 0.106mg | 8% |
| Fats | 1.23g | 6.69g | 8% |
| Calcium | 113mg | 45mg | 7% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Zinc | 2.28mg | 2.81mg | 5% |
| Vitamin B5 | 0.785mg | 0.606mg | 4% |
| Vitamin E | 0.21mg | 0.83mg | 4% |
| Vitamin B3 | 1.174mg | 1.762mg | 4% |
| Iron | 5.07mg | 4.86mg | 3% |
| Monounsaturated fat | 0.229g | 1.504g | 3% |
| Vitamin K | 5.6µg | 9.1µg | 3% |
| Saturated fat | 0.235g | 0.693g | 2% |
| Calories | 347kcal | 387kcal | 2% |
| Protein | 21.42g | 22.39g | 2% |
| Sodium | 12mg | 64mg | 2% |
| Copper | 0.893mg | 0.912mg | 2% |
| Magnesium | 176mg | 166mg | 2% |
| Carbs | 62.55g | 57.82g | 2% |
| Vitamin B6 | 0.474mg | 0.492mg | 1% |
| Net carbs | 47.05g | 47.02g | N/A |
| Sugar | 2.11g | 10.85g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.81mg | 0% | |
| Isoleucine | 0.871mg | 0% | |
| Leucine | 1.558mg | 0% | |
| Lysine | 1.356mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 1.095mg | 0% | |
| Valine | 0.998mg | 0% | |
| Histidine | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
22.39 g
Fats:
6.69 g
Carbs:
57.82 g
Water:
10.28 g
Other:
2.82 g
| Contains more OtherOther | +23% |
| Contains more FatsFats | +443.9% |
~equal in
Protein
~22.39g
~equal in
Carbs
~57.82g
~equal in
Water
~10.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
0.693 g
Monounsaturated fat:
Mono. Fat
1.504 g
Polyunsaturated fat:
Poly. Fat
2.983 g
| Contains less Sat. FatSaturated fat | -66.1% |
| Contains more Mono. FatMonounsaturated fat | +556.8% |
| Contains more Poly. FatPolyunsaturated fat | +632.9% |