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  6. Chickpea flour (besan) vs. Kidney beans

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

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A recap on the differences between chickpea flour (besan) and kidney beans

  • Chickpea flour (besan) is higher than kidney beans in copper, folate, manganese, iron, magnesium, vitamin B6, vitamin B1, phosphorus, fiber, and zinc.
  • Chickpea flour (besan) covers your daily copper needs 77% more than kidney beans.
  • Chickpea flour (besan) contains 4 times more vitamin B6 than kidney beans. While chickpea flour (besan) contains 0.492mg of vitamin B6, kidney beans contains only 0.12mg.

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

Infographic

Chickpea flour (besan) vs Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +295.2%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +108.9%
Contains more IronIron +118.9%
Contains more CopperCopper +322.2%
Contains more ZincZinc +181%
Contains more PhosphorusPhosphorus +130.4%
Contains more ManganeseManganese +272.1%
Contains more SeleniumSelenium +654.5%
Contains less SodiumSodium -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.
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2666.7%
Contains more Vitamin B1Vitamin B1 +203.8%
Contains more Vitamin B2Vitamin B2 +82.8%
Contains more Vitamin B3Vitamin B3 +204.8%
Contains more Vitamin B5Vitamin B5 +175.5%
Contains more Vitamin B6Vitamin B6 +310%
Contains more FolateFolate +236.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~8.4µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Kidney beans DV% diff.
Copper 0.912mg 0.216mg 77%
Folate 437µg 130µg 77%
Manganese 1.6mg 0.43mg 51%
Iron 4.86mg 2.22mg 33%
Magnesium 166mg 42mg 30%
Vitamin B6 0.492mg 0.12mg 29%
Vitamin B1 0.486mg 0.16mg 27%
Protein 22.39g 8.67g 27%
Phosphorus 318mg 138mg 26%
Polyunsaturated fat 2.983g 0.278g 18%
Fiber 10.8g 6.4g 18%
Zinc 2.81mg 1mg 16%
Selenium 8.3µg 1.1µg 13%
Calories 387kcal 127kcal 13%
Potassium 846mg 405mg 13%
Carbs 57.82g 22.8g 12%
Fats 6.69g 0.5g 10%
Vitamin B5 0.606mg 0.22mg 8%
Vitamin B3 1.762mg 0.578mg 7%
Choline 30.5mg 6%
Vitamin E 0.83mg 0.03mg 5%
Monounsaturated fat 1.504g 0.039g 4%
Vitamin B2 0.106mg 0.058mg 4%
Sodium 64mg 1mg 3%
Saturated fat 0.693g 0.073g 3%
Calcium 45mg 35mg 1%
Vitamin K 9.1µg 8.4µg 1%
Vitamin C 0mg 1.2mg 1%
Net carbs 47.02g 16.4g N/A
Sugar 10.85g 0.32g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.104mg 0%
Threonine 0.319mg 0%
Isoleucine 0.41mg 0%
Leucine 0.736mg 0%
Lysine 0.607mg 0%
Methionine 0.113mg 0%
Phenylalanine 0.511mg 0%
Valine 0.5mg 0%
Histidine 0.238mg 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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +158.2%
Contains more FatsFats +1238%
Contains more CarbsCarbs +153.6%
Contains more OtherOther +158.7%
Contains more WaterWater +551.2%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +3756.4%
Contains more Poly. FatPolyunsaturated fat +973%
Contains less Sat. FatSaturated fat -89.5%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.