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  6. Navy beans vs. Chickpea flour (besan)

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

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A recap on the differences between navy beans and chickpea flour (besan)

  • Chickpea flour (besan) is higher than navy beans in copper, folate, manganese, iron, vitamin B6, magnesium, phosphorus, vitamin B1, zinc, and potassium.
  • Chickpea flour (besan) covers your daily copper needs 78% more than navy beans.

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

Infographic

Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +53.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +213.2%
Contains more PotassiumPotassium +117.5%
Contains more IronIron +105.9%
Contains more CopperCopper +334.3%
Contains more ZincZinc +172.8%
Contains more PhosphorusPhosphorus +120.8%
Contains more ManganeseManganese +203.6%
Contains more SeleniumSelenium +186.2%

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% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8200%
Contains more Vitamin B1Vitamin B1 +105.1%
Contains more Vitamin B2Vitamin B2 +60.6%
Contains more Vitamin B3Vitamin B3 +171.5%
Contains more Vitamin B5Vitamin B5 +127.8%
Contains more Vitamin B6Vitamin B6 +256.5%
Contains more Vitamin KVitamin K +1416.7%
Contains more FolateFolate +212.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Chickpea flour (besan) DV% diff.
Copper 0.21mg 0.912mg 78%
Folate 140µg 437µg 74%
Manganese 0.527mg 1.6mg 47%
Iron 2.36mg 4.86mg 31%
Protein 8.23g 22.39g 28%
Vitamin B6 0.138mg 0.492mg 27%
Magnesium 53mg 166mg 27%
Phosphorus 144mg 318mg 25%
Vitamin B1 0.237mg 0.486mg 21%
Polyunsaturated fat 0.49g 2.983g 17%
Zinc 1.03mg 2.81mg 16%
Potassium 389mg 846mg 13%
Calories 140kcal 387kcal 12%
Carbs 26.05g 57.82g 11%
Selenium 2.9µg 8.3µg 10%
Fats 0.62g 6.69g 9%
Choline 44.7mg 8%
Vitamin B3 0.649mg 1.762mg 7%
Vitamin B5 0.266mg 0.606mg 7%
Vitamin K 0.6µg 9.1µg 7%
Starch 15.4g 6%
Vitamin E 0.01mg 0.83mg 5%
Sodium 0mg 64mg 3%
Monounsaturated fat 0.142g 1.504g 3%
Vitamin B2 0.066mg 0.106mg 3%
Saturated fat 0.098g 0.693g 3%
Calcium 69mg 45mg 2%
Fiber 10.5g 10.8g 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 15.55g 47.02g N/A
Sugar 0.37g 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.1mg 0%
Threonine 0.289mg 0%
Isoleucine 0.387mg 0%
Leucine 0.7mg 0%
Lysine 0.52mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.471mg 0%
Valine 0.504mg 0%
Histidine 0.206mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +520.7%
Contains more ProteinProtein +172.1%
Contains more FatsFats +979%
Contains more CarbsCarbs +122%
Contains more OtherOther +118.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 less Sat. FatSaturated fat -85.9%
Contains more Mono. FatMonounsaturated fat +959.2%
Contains more Poly. FatPolyunsaturated fat +508.8%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.