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  6. Chickpea flour (besan) vs. Baked beans

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

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Important differences between Chickpea flour (besan) and Baked beans

  • 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.
  • Chickpea flour (besan) has 6 times more Manganese than Baked beans. Chickpea flour (besan) has 1.6mg of Manganese, while Baked beans have 0.255mg.

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

Infographic

Chickpea flour (besan) vs Baked beans 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
Baked beans
Baked beans
Contains more Iron +144.2%
Contains more Magnesium +286%
Contains more Phosphorus +191.7%
Contains more Potassium +136.3%
Contains less Sodium -84.8%
Contains more Zinc +284.9%
Contains more Copper +473.6%
Contains more Manganese +527.5%
Contains more Selenium +45.6%
Contains more Calcium +35.6%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Contains more Iron +144.2%
Contains more Magnesium +286%
Contains more Phosphorus +191.7%
Contains more Potassium +136.3%
Contains less Sodium -84.8%
Contains more Zinc +284.9%
Contains more Copper +473.6%
Contains more Manganese +527.5%
Contains more Selenium +45.6%
Contains more Calcium +35.6%

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.
Chickpea flour (besan)
Chickpea flour (besan)
9
:
1
Baked beans
Baked beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +257.4%
Contains more Vitamin B2 +116.3%
Contains more Vitamin B3 +331.9%
Contains more Vitamin B5 +291%
Contains more Vitamin B6 +446.7%
Contains more Folate +810.4%
Contains more Vitamin C +∞%
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%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +257.4%
Contains more Vitamin B2 +116.3%
Contains more Vitamin B3 +331.9%
Contains more Vitamin B5 +291%
Contains more Vitamin B6 +446.7%
Contains more Folate +810.4%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Baked beans
Baked beans
Contains more Protein +304.2%
Contains more Fats +29.9%
Contains more Carbs +167.3%
Contains more Other +12.4%
Contains more Water +533.9%
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
Baked beans
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
Contains more Protein +304.2%
Contains more Fats +29.9%
Contains more Carbs +167.3%
Contains more Other +12.4%
Contains more Water +533.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Baked beans
Baked beans
Contains less Saturated Fat -64.4%
Contains more Polyunsaturated fat +303.1%
Contains more Monounsaturated Fat +41.8%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains less Saturated Fat -64.4%
Contains more Polyunsaturated fat +303.1%
Contains more Monounsaturated Fat +41.8%

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) Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Baked beans Opinion
Net carbs 47.02g 16.13g Chickpea flour (besan)
Protein 22.39g 5.54g Chickpea flour (besan)
Fats 6.69g 5.15g Chickpea flour (besan)
Carbs 57.82g 21.63g Chickpea flour (besan)
Calories 387kcal 155kcal Chickpea flour (besan)
Sugar 10.85g Baked beans
Fiber 10.8g 5.5g Chickpea flour (besan)
Calcium 45mg 61mg Baked beans
Iron 4.86mg 1.99mg Chickpea flour (besan)
Magnesium 166mg 43mg Chickpea flour (besan)
Phosphorus 318mg 109mg Chickpea flour (besan)
Potassium 846mg 358mg Chickpea flour (besan)
Sodium 64mg 422mg Chickpea flour (besan)
Zinc 2.81mg 0.73mg Chickpea flour (besan)
Copper 0.912mg 0.159mg Chickpea flour (besan)
Manganese 1.6mg 0.255mg Chickpea flour (besan)
Selenium 8.3µg 5.7µg Chickpea flour (besan)
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg Chickpea flour (besan)
Vitamin C 0mg 1.1mg Baked beans
Vitamin B1 0.486mg 0.136mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.049mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.408mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.155mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.09mg Chickpea flour (besan)
Folate 437µg 48µg Chickpea flour (besan)
Vitamin K 9.1µg Chickpea flour (besan)
Tryptophan 0.067mg Baked beans
Threonine 0.228mg Baked beans
Isoleucine 0.242mg Baked beans
Leucine 0.428mg Baked beans
Lysine 0.379mg Baked beans
Methionine 0.086mg Baked beans
Phenylalanine 0.287mg Baked beans
Valine 0.282mg Baked beans
Histidine 0.153mg Baked beans
Cholesterol 0mg 5mg Chickpea flour (besan)
Saturated Fat 0.693g 1.948g Chickpea flour (besan)
Monounsaturated Fat 1.504g 2.133g Baked beans
Polyunsaturated fat 2.983g 0.74g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Baked beans
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)
10%
Baked beans
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
39%
Baked beans

Comparison summary

Which food contains less Sodium?
Chickpea flour (besan)
Chickpea flour (besan) contains less Sodium (difference - 358mg)
Which food is lower in Cholesterol?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated Fat (difference - 1.255g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 40)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1.8)
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?
Baked beans
Baked beans is lower in Sugar (difference - 10.85g)

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