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  6. Chickpea flour (besan) vs. Navy beans

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

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

  • Chickpea flour (besan) is higher than navy beans in copper, folate, manganese, iron, vitamin B6, magnesium, phosphorus, vitamin B1, zinc, and potassium.
  • Chickpea flour (besan) covers your daily copper needs 78% more than navy beans.
  • Chickpea flour (besan) contains 4 times more vitamin B6 than navy beans. While chickpea flour (besan) contains 0.492mg of vitamin B6, navy beans contain only 0.138mg.

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

Infographic

Chickpea flour (besan) vs Navy 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.
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +213.2%
Contains more PotassiumPotassium +117.5%
Contains more IronIron +105.9%
Contains more CopperCopper +334.3%
Contains more ZincZinc +172.8%
Contains more PhosphorusPhosphorus +120.8%
Contains more ManganeseManganese +203.6%
Contains more SeleniumSelenium +186.2%
Contains more CalciumCalcium +53.3%
Contains less SodiumSodium -100%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8200%
Contains more Vitamin B1Vitamin B1 +105.1%
Contains more Vitamin B2Vitamin B2 +60.6%
Contains more Vitamin B3Vitamin B3 +171.5%
Contains more Vitamin B5Vitamin B5 +127.8%
Contains more Vitamin B6Vitamin B6 +256.5%
Contains more Vitamin KVitamin K +1416.7%
Contains more FolateFolate +212.1%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Navy beans DV% diff.
Copper 0.912mg 0.21mg 78%
Folate 437µg 140µg 74%
Manganese 1.6mg 0.527mg 47%
Iron 4.86mg 2.36mg 31%
Protein 22.39g 8.23g 28%
Vitamin B6 0.492mg 0.138mg 27%
Magnesium 166mg 53mg 27%
Phosphorus 318mg 144mg 25%
Vitamin B1 0.486mg 0.237mg 21%
Polyunsaturated fat 2.983g 0.49g 17%
Zinc 2.81mg 1.03mg 16%
Potassium 846mg 389mg 13%
Calories 387kcal 140kcal 12%
Carbs 57.82g 26.05g 11%
Selenium 8.3µg 2.9µg 10%
Fats 6.69g 0.62g 9%
Choline 44.7mg 8%
Vitamin B3 1.762mg 0.649mg 7%
Vitamin B5 0.606mg 0.266mg 7%
Vitamin K 9.1µg 0.6µg 7%
Starch 15.4g 6%
Vitamin E 0.83mg 0.01mg 5%
Sodium 64mg 0mg 3%
Monounsaturated fat 1.504g 0.142g 3%
Vitamin B2 0.106mg 0.066mg 3%
Saturated fat 0.693g 0.098g 3%
Calcium 45mg 69mg 2%
Fiber 10.8g 10.5g 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 47.02g 15.55g N/A
Sugar 10.85g 0.37g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.1mg 0%
Threonine 0.289mg 0%
Isoleucine 0.387mg 0%
Leucine 0.7mg 0%
Lysine 0.52mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.471mg 0%
Valine 0.504mg 0%
Histidine 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +172.1%
Contains more FatsFats +979%
Contains more CarbsCarbs +122%
Contains more OtherOther +118.6%
Contains more WaterWater +520.7%

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +959.2%
Contains more Poly. FatPolyunsaturated fat +508.8%
Contains less Sat. FatSaturated fat -85.9%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.