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  6. Chickpea flour (besan) vs. Cranberry beans

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

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What are the differences between Chickpea flour (besan) and Cranberry beans?

  • Chickpea flour (besan) is richer than Cranberry beans in Copper, Folate, Manganese, Iron, Vitamin B6, Magnesium, Phosphorus, Vitamin B1, Zinc, and Potassium.
  • Chickpea flour (besan)'s daily need coverage for Copper is 76% more.
  • Chickpea flour (besan) has 6 times more Vitamin B6 than Cranberry beans. While Chickpea flour (besan) has 0.492mg of Vitamin B6, Cranberry beans has only 0.081mg.

We used Chickpea flour (besan) and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Chickpea flour (besan) vs Cranberry 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)
8
:
2
Cranberry beans
Cranberry beans
Contains more Iron +132.5%
Contains more Magnesium +232%
Contains more Phosphorus +135.6%
Contains more Potassium +118.6%
Contains more Zinc +146.5%
Contains more Copper +294.8%
Contains more Manganese +332.4%
Contains more Selenium +538.5%
Contains more Calcium +11.1%
Contains less Sodium -98.4%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Iron +132.5%
Contains more Magnesium +232%
Contains more Phosphorus +135.6%
Contains more Potassium +118.6%
Contains more Zinc +146.5%
Contains more Copper +294.8%
Contains more Manganese +332.4%
Contains more Selenium +538.5%
Contains more Calcium +11.1%
Contains less Sodium -98.4%

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
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +131.4%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B3 +242.1%
Contains more Vitamin B5 +152.5%
Contains more Vitamin B6 +507.4%
Contains more Folate +111.1%
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%
Cranberry 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% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +131.4%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B3 +242.1%
Contains more Vitamin B5 +152.5%
Contains more Vitamin B6 +507.4%
Contains more Folate +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Cranberry beans
Cranberry beans
Contains more Protein +139.7%
Contains more Fats +1354.3%
Contains more Carbs +136.4%
Contains more Other +158.7%
Contains more Water +528.9%
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
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +139.7%
Contains more Fats +1354.3%
Contains more Carbs +136.4%
Contains more Other +158.7%
Contains more Water +528.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +3660%
Contains more Polyunsaturated fat +1399%
Contains less Saturated Fat -82.8%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +3660%
Contains more Polyunsaturated fat +1399%
Contains less Saturated Fat -82.8%

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) Cranberry beans
Lower in Sugar ok
Lower in Sodium 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Cranberry beans Opinion
Net carbs 47.02g 15.86g Chickpea flour (besan)
Protein 22.39g 9.34g Chickpea flour (besan)
Fats 6.69g 0.46g Chickpea flour (besan)
Carbs 57.82g 24.46g Chickpea flour (besan)
Calories 387kcal 136kcal Chickpea flour (besan)
Sugar 10.85g Cranberry beans
Fiber 10.8g 8.6g Chickpea flour (besan)
Calcium 45mg 50mg Cranberry beans
Iron 4.86mg 2.09mg Chickpea flour (besan)
Magnesium 166mg 50mg Chickpea flour (besan)
Phosphorus 318mg 135mg Chickpea flour (besan)
Potassium 846mg 387mg Chickpea flour (besan)
Sodium 64mg 1mg Cranberry beans
Zinc 2.81mg 1.14mg Chickpea flour (besan)
Copper 0.912mg 0.231mg Chickpea flour (besan)
Manganese 1.6mg 0.37mg Chickpea flour (besan)
Selenium 8.3µg 1.3µg Chickpea flour (besan)
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg Chickpea flour (besan)
Vitamin E 0.83mg Chickpea flour (besan)
Vitamin B1 0.486mg 0.21mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.069mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.515mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.24mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.081mg Chickpea flour (besan)
Folate 437µg 207µg Chickpea flour (besan)
Vitamin K 9.1µg Chickpea flour (besan)
Tryptophan 0.111mg Cranberry beans
Threonine 0.393mg Cranberry beans
Isoleucine 0.412mg Cranberry beans
Leucine 0.746mg Cranberry beans
Lysine 0.641mg Cranberry beans
Methionine 0.14mg Cranberry beans
Phenylalanine 0.505mg Cranberry beans
Valine 0.489mg Cranberry beans
Histidine 0.26mg Cranberry beans
Saturated Fat 0.693g 0.119g Cranberry beans
Monounsaturated Fat 1.504g 0.04g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.199g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Cranberry 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)
22%
Cranberry beans
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
38%
Cranberry beans

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.574g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 35)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $2.4)
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 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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.