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  6. Baked beans vs. Chickpea flour (besan)

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

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Important differences between baked beans and chickpea flour (besan)

  • Baked beans have less folate, copper, manganese, iron, vitamin B6, phosphorus, magnesium, vitamin B1, fiber, and zinc.
  • Chickpea flour (besan)'s daily need coverage for folate is 97% more.

The food varieties used in the comparison are Beans, baked, home prepared and Chickpea flour (besan).

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Contains more CalciumCalcium +35.6%
Contains more MagnesiumMagnesium +286%
Contains more PotassiumPotassium +136.3%
Contains more IronIron +144.2%
Contains more CopperCopper +473.6%
Contains more ZincZinc +284.9%
Contains more PhosphorusPhosphorus +191.7%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +527.5%
Contains more SeleniumSelenium +45.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +257.4%
Contains more Vitamin B2Vitamin B2 +116.3%
Contains more Vitamin B3Vitamin B3 +331.9%
Contains more Vitamin B5Vitamin B5 +291%
Contains more Vitamin B6Vitamin B6 +446.7%
Contains more FolateFolate +810.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Baked beans Chickpea flour (besan) DV% diff.
Folate 48µg 437µg 97%
Copper 0.159mg 0.912mg 84%
Manganese 0.255mg 1.6mg 58%
Iron 1.99mg 4.86mg 36%
Protein 5.54g 22.39g 34%
Vitamin B6 0.09mg 0.492mg 31%
Phosphorus 109mg 318mg 30%
Magnesium 43mg 166mg 29%
Vitamin B1 0.136mg 0.486mg 29%
Fiber 5.5g 10.8g 21%
Zinc 0.73mg 2.81mg 19%
Sodium 422mg 64mg 16%
Polyunsaturated fat 0.74g 2.983g 15%
Potassium 358mg 846mg 14%
Carbs 21.63g 57.82g 12%
Calories 155kcal 387kcal 12%
Vitamin B5 0.155mg 0.606mg 9%
Vitamin K 9.1µg 8%
Vitamin B3 0.408mg 1.762mg 8%
Saturated fat 1.948g 0.693g 6%
Vitamin E 0.83mg 6%
Selenium 5.7µg 8.3µg 5%
Vitamin B2 0.049mg 0.106mg 4%
Calcium 61mg 45mg 2%
Cholesterol 5mg 0mg 2%
Monounsaturated fat 2.133g 1.504g 2%
Fats 5.15g 6.69g 2%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 47.02g N/A
Sugar 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
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 WaterWater +533.9%
Contains more ProteinProtein +304.2%
Contains more FatsFats +29.9%
Contains more CarbsCarbs +167.3%
Contains more OtherOther +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Contains more Mono. FatMonounsaturated fat +41.8%
Contains less Sat. FatSaturated fat -64.4%
Contains more Poly. FatPolyunsaturated fat +303.1%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.