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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 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
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
Kidney beans
Kidney beans
Contains more Calcium +28.6%
Contains more Iron +118.9%
Contains more Magnesium +295.2%
Contains more Phosphorus +130.4%
Contains more Potassium +108.9%
Contains more Zinc +181%
Contains more Copper +322.2%
Contains more Manganese +272.1%
Contains more Selenium +654.5%
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%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +28.6%
Contains more Iron +118.9%
Contains more Magnesium +295.2%
Contains more Phosphorus +130.4%
Contains more Potassium +108.9%
Contains more Zinc +181%
Contains more Copper +322.2%
Contains more Manganese +272.1%
Contains more Selenium +654.5%
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
:
1
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin E +2666.7%
Contains more Vitamin B1 +203.8%
Contains more Vitamin B2 +82.8%
Contains more Vitamin B3 +204.8%
Contains more Vitamin B5 +175.5%
Contains more Vitamin B6 +310%
Contains more Folate +236.2%
Contains more Vitamin C +∞%
Equal in Vitamin K - 8.4
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%
Kidney 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% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +2666.7%
Contains more Vitamin B1 +203.8%
Contains more Vitamin B2 +82.8%
Contains more Vitamin B3 +204.8%
Contains more Vitamin B5 +175.5%
Contains more Vitamin B6 +310%
Contains more Folate +236.2%
Contains more Vitamin C +∞%
Equal in Vitamin K - 8.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Kidney beans
Kidney beans
Contains more Protein +158.2%
Contains more Fats +1238%
Contains more Carbs +153.6%
Contains more Other +158.7%
Contains more Water +551.2%
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
Kidney beans
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 Protein +158.2%
Contains more Fats +1238%
Contains more Carbs +153.6%
Contains more Other +158.7%
Contains more Water +551.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +3756.4%
Contains more Polyunsaturated fat +973%
Contains less Saturated Fat -89.5%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +3756.4%
Contains more Polyunsaturated fat +973%
Contains less Saturated Fat -89.5%

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) Kidney 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) Kidney beans Opinion
Net carbs 47.02g 16.4g Chickpea flour (besan)
Protein 22.39g 8.67g Chickpea flour (besan)
Fats 6.69g 0.5g Chickpea flour (besan)
Carbs 57.82g 22.8g Chickpea flour (besan)
Calories 387kcal 127kcal Chickpea flour (besan)
Sugar 10.85g 0.32g Kidney beans
Fiber 10.8g 6.4g Chickpea flour (besan)
Calcium 45mg 35mg Chickpea flour (besan)
Iron 4.86mg 2.22mg Chickpea flour (besan)
Magnesium 166mg 42mg Chickpea flour (besan)
Phosphorus 318mg 138mg Chickpea flour (besan)
Potassium 846mg 405mg Chickpea flour (besan)
Sodium 64mg 1mg Kidney beans
Zinc 2.81mg 1mg Chickpea flour (besan)
Copper 0.912mg 0.216mg Chickpea flour (besan)
Manganese 1.6mg 0.43mg Chickpea flour (besan)
Selenium 8.3µg 1.1µg Chickpea flour (besan)
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.03mg Chickpea flour (besan)
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.486mg 0.16mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.058mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.578mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.22mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.12mg Chickpea flour (besan)
Folate 437µg 130µg Chickpea flour (besan)
Vitamin K 9.1µg 8.4µg Chickpea flour (besan)
Tryptophan 0.104mg Kidney beans
Threonine 0.319mg Kidney beans
Isoleucine 0.41mg Kidney beans
Leucine 0.736mg Kidney beans
Lysine 0.607mg Kidney beans
Methionine 0.113mg Kidney beans
Phenylalanine 0.511mg Kidney beans
Valine 0.5mg Kidney beans
Histidine 0.238mg Kidney beans
Saturated Fat 0.693g 0.073g Kidney beans
Monounsaturated Fat 1.504g 0.039g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.278g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Kidney 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)
19%
Kidney beans
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 10.53g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.62g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 22)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1.2)
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. 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.