Beans vs. Chickpea flour (besan) — In-Depth Nutrition Comparison
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What are the main differences between beans and chickpea flour (besan)?
- Chickpea flour (besan) has more folate, copper, iron, magnesium, phosphorus, vitamin B1, vitamin B6, fiber, potassium, and zinc than beans.
- Chickpea flour (besan)'s daily need coverage for folate is 103% higher.
We used Beans, baked, canned, no salt added and Chickpea flour (besan) types in this comparison.
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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 less SodiumSodium | -98.4% |
| Contains more MagnesiumMagnesium | +418.8% |
| Contains more PotassiumPotassium | +185.8% |
| Contains more IronIron | +1575.9% |
| Contains more CopperCopper | +342.7% |
| Contains more ZincZinc | +100.7% |
| Contains more PhosphorusPhosphorus | +205.8% |
| Contains more SeleniumSelenium | +84.4% |
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 AVitamin A | +150% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +453.3% |
| Contains more Vitamin B1Vitamin B1 | +224% |
| Contains more Vitamin B2Vitamin B2 | +76.7% |
| Contains more Vitamin B3Vitamin B3 | +309.8% |
| Contains more Vitamin B6Vitamin B6 | +278.5% |
| Contains more Vitamin KVitamin K | +1037.5% |
| Contains more FolateFolate | +1720.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
22.39 g
Fats:
6.69 g
Carbs:
57.82 g
Water:
10.28 g
Other:
2.82 g
| Contains more WaterWater | +606.2% |
| Contains more ProteinProtein | +366.5% |
| Contains more FatsFats | +1572.5% |
| Contains more CarbsCarbs | +182.2% |
| Contains more OtherOther | +64.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 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 | -85.1% |
| Contains more Mono. FatMonounsaturated fat | +4197.1% |
| Contains more Poly. FatPolyunsaturated fat | +1634.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 24µg | 437µg | 103% |
| Copper | 0.206mg | 0.912mg | 78% |
| Manganese | 1.6mg | 70% | |
| Iron | 0.29mg | 4.86mg | 57% |
| Protein | 4.8g | 22.39g | 35% |
| Magnesium | 32mg | 166mg | 32% |
| Phosphorus | 104mg | 318mg | 31% |
| Vitamin B6 | 0.13mg | 0.492mg | 28% |
| Vitamin B1 | 0.15mg | 0.486mg | 28% |
| Fiber | 5.5g | 10.8g | 21% |
| Polyunsaturated fat | 0.172g | 2.983g | 19% |
| Potassium | 296mg | 846mg | 16% |
| Calories | 105kcal | 387kcal | 14% |
| Zinc | 1.4mg | 2.81mg | 13% |
| Carbs | 20.49g | 57.82g | 12% |
| Vitamin B5 | 0.606mg | 12% | |
| Fats | 0.4g | 6.69g | 10% |
| Vitamin B3 | 0.43mg | 1.762mg | 8% |
| Selenium | 4.5µg | 8.3µg | 7% |
| Vitamin K | 0.8µg | 9.1µg | 7% |
| Choline | 30.8mg | 6% | |
| Vitamin E | 0.15mg | 0.83mg | 5% |
| Vitamin B2 | 0.06mg | 0.106mg | 4% |
| Monounsaturated fat | 0.035g | 1.504g | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Saturated fat | 0.103g | 0.693g | 3% |
| Sodium | 1mg | 64mg | 3% |
| Calcium | 50mg | 45mg | 1% |
| Net carbs | 14.99g | 47.02g | N/A |
| Sugar | 7.78g | 10.85g | N/A |
| Vitamin A | 5µg | 2µg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
54%
Minerals Daily Need Coverage Score
25%
117%
Comparison summary
Which food is lower in glycemic index?
Chickpea flour (besan) is lower in glycemic index (difference - 33)
Which food is cheaper?
Chickpea flour (besan) is cheaper (difference - $1.5)
Which food is richer in minerals?
Chickpea flour (besan) is relatively richer in minerals
Which food is richer in vitamins?
Chickpea flour (besan) is relatively richer in vitamins
Which food is lower in Sugar?
Beans is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Beans contains less Sodium (difference - 63mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.59g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)