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  6. Chickpea flour (besan) vs. Bean raw

Chickpea flour (besan) vs. Bean raw — In-Depth Nutrition Comparison

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How are chickpea flour (besan) and bean raw different?

  • Chickpea flour (besan) is higher in manganese; however, bean raw is richer in selenium, folate, vitamin B1, fiber, potassium, phosphorus, vitamin B2, vitamin C, and calcium.
  • Daily need coverage for selenium for bean raw is 36% higher.

Chickpea flour (besan) and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Chickpea flour (besan) vs Bean raw 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 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more ZincZinc +23.2%
Contains more ManganeseManganese +39.4%
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%
~equal in Magnesium ~176mg
~equal in Iron ~5.07mg
~equal in Copper ~0.893mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.474mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Bean raw DV% diff.
Selenium 8.3µg 27.9µg 36%
Folate 437µg 525µg 22%
Manganese 1.6mg 1.148mg 20%
Fiber 10.8g 15.5g 19%
Vitamin B1 0.486mg 0.713mg 19%
Polyunsaturated fat 2.983g 0.407g 17%
Potassium 846mg 1393mg 16%
Starch 34.17g 14%
Phosphorus 318mg 411mg 13%
Choline 66.2mg 12%
Fats 6.69g 1.23g 8%
Vitamin B2 0.106mg 0.212mg 8%
Vitamin C 0mg 6.3mg 7%
Calcium 45mg 113mg 7%
Zinc 2.81mg 2.28mg 5%
Vitamin E 0.83mg 0.21mg 4%
Vitamin B3 1.762mg 1.174mg 4%
Vitamin B5 0.606mg 0.785mg 4%
Iron 4.86mg 5.07mg 3%
Vitamin K 9.1µg 5.6µg 3%
Monounsaturated fat 1.504g 0.229g 3%
Calories 387kcal 347kcal 2%
Protein 22.39g 21.42g 2%
Carbs 57.82g 62.55g 2%
Magnesium 166mg 176mg 2%
Copper 0.912mg 0.893mg 2%
Sodium 64mg 12mg 2%
Saturated fat 0.693g 0.235g 2%
Vitamin B6 0.492mg 0.474mg 1%
Protein per 100 calories 5.8g 6.2g N/A
Calories per 10 g protein 173kcal 162kcal N/A
Weight per 100 calories 26g 29g N/A
Unsaturated / Saturated Fat ratio 6.5 2.7 N/A
Net carbs 47.02g 47.05g N/A
Sugar 10.85g 2.11g N/A
Vitamin A 2µg 0µg 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
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +443.9%
Contains more WaterWater +10.2%
Contains more OtherOther +23%
~equal in Protein ~21.42g
~equal in Carbs ~62.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +556.8%
Contains more Poly. FatPolyunsaturated fat +632.9%
Contains less Sat. FatSaturated fat -66.1%

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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.