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  6. Adzuki bean vs. Chickpea flour (besan)

Adzuki bean vs. Chickpea flour (besan) — In-Depth Nutrition Comparison

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How are Adzuki bean and Chickpea flour (besan) different?

  • Chickpea flour (besan) has more Folate, Copper, Manganese, Iron, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, Fiber, and Selenium than Adzuki bean.
  • Daily need coverage for Folate from Chickpea flour (besan) is 79% higher.

Beans, adzuki, mature seeds, cooked, boiled, without salt and Chickpea flour (besan) are the varieties used in this article.

Infographic

Adzuki bean 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.
Adzuki bean
Adzuki bean
1
:
9
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Sodium -87.5%
Contains more Calcium +60.7%
Contains more Iron +143%
Contains more Magnesium +219.2%
Contains more Phosphorus +89.3%
Contains more Potassium +59%
Contains more Zinc +58.8%
Contains more Copper +206%
Contains more Manganese +179.2%
Contains more Selenium +591.7%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
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 -87.5%
Contains more Calcium +60.7%
Contains more Iron +143%
Contains more Magnesium +219.2%
Contains more Phosphorus +89.3%
Contains more Potassium +59%
Contains more Zinc +58.8%
Contains more Copper +206%
Contains more Manganese +179.2%
Contains more Selenium +591.7%

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.
Adzuki bean
Adzuki bean
0
:
9
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin A +583.3%
Contains more Vitamin B1 +322.6%
Contains more Vitamin B2 +65.6%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B5 +40.9%
Contains more Vitamin B6 +412.5%
Contains more Folate +261.2%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
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 A +583.3%
Contains more Vitamin B1 +322.6%
Contains more Vitamin B2 +65.6%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B5 +40.9%
Contains more Vitamin B6 +412.5%
Contains more Folate +261.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
4
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Water +544.8%
Contains more Protein +197.7%
Contains more Fats +6590%
Contains more Carbs +133.4%
Contains more Other +113.6%
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 +544.8%
Contains more Protein +197.7%
Contains more Fats +6590%
Contains more Carbs +133.4%
Contains more Other +113.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +16611.1%
Contains more Polyunsaturated fat +14104.8%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 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 -94.8%
Contains more Monounsaturated Fat +16611.1%
Contains more Polyunsaturated fat +14104.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Chickpea flour (besan) Opinion
Net carbs 17.47g 47.02g Chickpea flour (besan)
Protein 7.52g 22.39g Chickpea flour (besan)
Fats 0.1g 6.69g Chickpea flour (besan)
Carbs 24.77g 57.82g Chickpea flour (besan)
Calories 128kcal 387kcal Chickpea flour (besan)
Sugar 10.85g Adzuki bean
Fiber 7.3g 10.8g Chickpea flour (besan)
Calcium 28mg 45mg Chickpea flour (besan)
Iron 2mg 4.86mg Chickpea flour (besan)
Magnesium 52mg 166mg Chickpea flour (besan)
Phosphorus 168mg 318mg Chickpea flour (besan)
Potassium 532mg 846mg Chickpea flour (besan)
Sodium 8mg 64mg Adzuki bean
Zinc 1.77mg 2.81mg Chickpea flour (besan)
Copper 0.298mg 0.912mg Chickpea flour (besan)
Manganese 0.573mg 1.6mg Chickpea flour (besan)
Selenium 1.2µg 8.3µg Chickpea flour (besan)
Vitamin A 6IU 41IU Chickpea flour (besan)
Vitamin A RAE 0µg 2µg Chickpea flour (besan)
Vitamin E 0.83mg Chickpea flour (besan)
Vitamin B1 0.115mg 0.486mg Chickpea flour (besan)
Vitamin B2 0.064mg 0.106mg Chickpea flour (besan)
Vitamin B3 0.717mg 1.762mg Chickpea flour (besan)
Vitamin B5 0.43mg 0.606mg Chickpea flour (besan)
Vitamin B6 0.096mg 0.492mg Chickpea flour (besan)
Folate 121µg 437µg Chickpea flour (besan)
Vitamin K 9.1µg Chickpea flour (besan)
Tryptophan 0.072mg Adzuki bean
Threonine 0.255mg Adzuki bean
Isoleucine 0.3mg Adzuki bean
Leucine 0.632mg Adzuki bean
Lysine 0.567mg Adzuki bean
Methionine 0.079mg Adzuki bean
Phenylalanine 0.398mg Adzuki bean
Valine 0.387mg Adzuki bean
Histidine 0.198mg Adzuki bean
Saturated Fat 0.036g 0.693g Adzuki bean
Monounsaturated Fat 0.009g 1.504g Chickpea flour (besan)
Polyunsaturated fat 0.021g 2.983g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean 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
16%
Adzuki bean
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
47%
Adzuki bean
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 29)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $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 is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.657g)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.