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  6. Chickpea flour (besan) vs. Adzuki bean

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

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How are Chickpea flour (besan) and Adzuki bean 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.
  • Chickpea flour (besan) contains 7 times more Selenium than Adzuki bean. While Chickpea flour (besan) contains 8.3µg of Selenium, Adzuki bean contains only 1.2µg.

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

Infographic

Chickpea flour (besan) vs Adzuki bean 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.
Chickpea flour (besan)
Chickpea flour (besan)
9
:
1
Adzuki bean
Adzuki bean
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%
Contains less Sodium -87.5%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
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%
Contains less Sodium -87.5%

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.
Chickpea flour (besan)
Chickpea flour (besan)
9
:
0
Adzuki bean
Adzuki bean
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%
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%
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%
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
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Adzuki bean
Adzuki bean
Contains more Protein +197.7%
Contains more Fats +6590%
Contains more Carbs +133.4%
Contains more Other +113.6%
Contains more Water +544.8%
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
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
Contains more Protein +197.7%
Contains more Fats +6590%
Contains more Carbs +133.4%
Contains more Other +113.6%
Contains more Water +544.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +16611.1%
Contains more Polyunsaturated fat +14104.8%
Contains less Saturated Fat -94.8%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +16611.1%
Contains more Polyunsaturated fat +14104.8%
Contains less Saturated Fat -94.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea flour (besan) Adzuki bean
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 Chickpea flour (besan) Adzuki bean Opinion
Net carbs 47.02g 17.47g Chickpea flour (besan)
Protein 22.39g 7.52g Chickpea flour (besan)
Fats 6.69g 0.1g Chickpea flour (besan)
Carbs 57.82g 24.77g Chickpea flour (besan)
Calories 387kcal 128kcal Chickpea flour (besan)
Sugar 10.85g Adzuki bean
Fiber 10.8g 7.3g Chickpea flour (besan)
Calcium 45mg 28mg Chickpea flour (besan)
Iron 4.86mg 2mg Chickpea flour (besan)
Magnesium 166mg 52mg Chickpea flour (besan)
Phosphorus 318mg 168mg Chickpea flour (besan)
Potassium 846mg 532mg Chickpea flour (besan)
Sodium 64mg 8mg Adzuki bean
Zinc 2.81mg 1.77mg Chickpea flour (besan)
Copper 0.912mg 0.298mg Chickpea flour (besan)
Manganese 1.6mg 0.573mg Chickpea flour (besan)
Selenium 8.3µg 1.2µg Chickpea flour (besan)
Vitamin A 41IU 6IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg Chickpea flour (besan)
Vitamin B1 0.486mg 0.115mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.064mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.717mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.43mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.096mg Chickpea flour (besan)
Folate 437µg 121µg 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 0.693g 0.036g Adzuki bean
Monounsaturated Fat 1.504g 0.009g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.021g Chickpea flour (besan)

Which food is preferable for your diet?

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

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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.