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  6. Chickpea flour (besan) vs. Black turtle bean

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

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The main differences between Chickpea flour (besan) and Black turtle bean

  • Chickpea flour (besan) is richer than Black turtle bean in Folate, Copper, Manganese, Vitamin B6, Magnesium, Iron, Phosphorus, Vitamin B1, Zinc, and Selenium.
  • Daily need coverage for Folate from Chickpea flour (besan) is 88% higher.
  • Chickpea flour (besan) contains 7 times more Selenium than Black turtle bean. Chickpea flour (besan) contains 8.3µg of Selenium, while Black turtle bean contains 1.2µg.

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

Infographic

Chickpea flour (besan) vs Black turtle 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.
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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +238.8%
Contains more PotassiumPotassium +95.4%
Contains more IronIron +70.5%
Contains more CopperCopper +239%
Contains more ZincZinc +269.7%
Contains more PhosphorusPhosphorus +109.2%
Contains more ManganeseManganese +389.3%
Contains more SeleniumSelenium +591.7%
Contains more CalciumCalcium +22.2%
Contains less SodiumSodium -95.3%

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% 2.5% 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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin AVitamin A +583.3%
Contains more Vitamin B1Vitamin B1 +116%
Contains more Vitamin B2Vitamin B2 +89.3%
Contains more Vitamin B3Vitamin B3 +234.3%
Contains more Vitamin B5Vitamin B5 +133.1%
Contains more Vitamin B6Vitamin B6 +539%
Contains more Vitamin KVitamin K +175.8%
Contains more FolateFolate +408.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.87mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +173.7%
Contains more FatsFats +1811.4%
Contains more CarbsCarbs +137.5%
Contains more OtherOther +104.3%
Contains more WaterWater +539.5%

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +4913.3%
Contains more Poly. FatPolyunsaturated fat +1902%
Contains less Sat. FatSaturated Fat -87.2%

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) Black turtle 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) Black turtle bean Opinion
Calories 387kcal 130kcal Chickpea flour (besan)
Protein 22.39g 8.18g Chickpea flour (besan)
Fats 6.69g 0.35g Chickpea flour (besan)
Net carbs 47.02g 16.05g Chickpea flour (besan)
Carbs 57.82g 24.35g Chickpea flour (besan)
Magnesium 166mg 49mg Chickpea flour (besan)
Calcium 45mg 55mg Black turtle bean
Potassium 846mg 433mg Chickpea flour (besan)
Iron 4.86mg 2.85mg Chickpea flour (besan)
Sugar 10.85g 0.32g Black turtle bean
Fiber 10.8g 8.3g Chickpea flour (besan)
Copper 0.912mg 0.269mg Chickpea flour (besan)
Zinc 2.81mg 0.76mg Chickpea flour (besan)
Phosphorus 318mg 152mg Chickpea flour (besan)
Sodium 64mg 3mg Black turtle bean
Vitamin A 41IU 6IU Chickpea flour (besan)
Vitamin A 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.87mg Black turtle bean
Manganese 1.6mg 0.327mg Chickpea flour (besan)
Selenium 8.3µg 1.2µg Chickpea flour (besan)
Vitamin B1 0.486mg 0.225mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.056mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.527mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.26mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.077mg Chickpea flour (besan)
Vitamin K 9.1µg 3.3µg Chickpea flour (besan)
Folate 437µg 86µg Chickpea flour (besan)
Choline 32.6mg Black turtle bean
Saturated Fat 0.693g 0.089g Black turtle bean
Monounsaturated Fat 1.504g 0.03g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.149g Chickpea flour (besan)
Tryptophan 0.097mg Black turtle bean
Threonine 0.344mg Black turtle bean
Isoleucine 0.361mg Black turtle bean
Leucine 0.653mg Black turtle bean
Lysine 0.562mg Black turtle bean
Methionine 0.123mg Black turtle bean
Phenylalanine 0.442mg Black turtle bean
Valine 0.428mg Black turtle bean
Histidine 0.228mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Chickpea flour (besan)
17%
Black turtle bean
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
42%
Black turtle bean

Comparison summary

Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 20)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1.6)
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?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 10.53g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 61mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.604g)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.