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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 for 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
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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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +219.2%
Contains more CalciumCalcium +60.7%
Contains more PotassiumPotassium +59%
Contains more IronIron +143%
Contains more CopperCopper +206%
Contains more ZincZinc +58.8%
Contains more PhosphorusPhosphorus +89.3%
Contains more ManganeseManganese +179.2%
Contains more SeleniumSelenium +591.7%
Contains less SodiumSodium -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.
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%
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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +322.6%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B3Vitamin B3 +145.7%
Contains more Vitamin B5Vitamin B5 +40.9%
Contains more Vitamin B6Vitamin B6 +412.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +261.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Adzuki bean DV% diff.
Folate 437µg 121µg 79%
Copper 0.912mg 0.298mg 68%
Manganese 1.6mg 0.573mg 45%
Iron 4.86mg 2mg 36%
Vitamin B1 0.486mg 0.115mg 31%
Vitamin B6 0.492mg 0.096mg 30%
Protein 22.39g 7.52g 30%
Magnesium 166mg 52mg 27%
Phosphorus 318mg 168mg 21%
Polyunsaturated fat 2.983g 0.021g 20%
Fiber 10.8g 7.3g 14%
Selenium 8.3µg 1.2µg 13%
Calories 387kcal 128kcal 13%
Carbs 57.82g 24.77g 11%
Fats 6.69g 0.1g 10%
Zinc 2.81mg 1.77mg 9%
Potassium 846mg 532mg 9%
Vitamin K 9.1µg 8%
Vitamin B3 1.762mg 0.717mg 7%
Vitamin E 0.83mg 6%
Monounsaturated fat 1.504g 0.009g 4%
Vitamin B5 0.606mg 0.43mg 4%
Saturated fat 0.693g 0.036g 3%
Vitamin B2 0.106mg 0.064mg 3%
Calcium 45mg 28mg 2%
Sodium 64mg 8mg 2%
Net carbs 47.02g 17.47g N/A
Sugar 10.85g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.072mg 0%
Threonine 0.255mg 0%
Isoleucine 0.3mg 0%
Leucine 0.632mg 0%
Lysine 0.567mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.398mg 0%
Valine 0.387mg 0%
Histidine 0.198mg 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
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 ProteinProtein +197.7%
Contains more FatsFats +6590%
Contains more CarbsCarbs +133.4%
Contains more OtherOther +113.6%
Contains more WaterWater +544.8%

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
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +16611.1%
Contains more Poly. FatPolyunsaturated fat +14104.8%
Contains less Sat. FatSaturated fat -94.8%

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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. 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.