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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 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 contains 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.
Chickpea flour (besan)
Chickpea flour (besan)
8
:
2
Navy beans
Navy beans
Contains more Iron +105.9%
Contains more Magnesium +213.2%
Contains more Phosphorus +120.8%
Contains more Potassium +117.5%
Contains more Zinc +172.8%
Contains more Copper +334.3%
Contains more Manganese +203.6%
Contains more Selenium +186.2%
Contains more Calcium +53.3%
Contains less Sodium -100%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Iron +105.9%
Contains more Magnesium +213.2%
Contains more Phosphorus +120.8%
Contains more Potassium +117.5%
Contains more Zinc +172.8%
Contains more Copper +334.3%
Contains more Manganese +203.6%
Contains more Selenium +186.2%
Contains more Calcium +53.3%
Contains less Sodium -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.
Chickpea flour (besan)
Chickpea flour (besan)
9
:
1
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin E +8200%
Contains more Vitamin B1 +105.1%
Contains more Vitamin B2 +60.6%
Contains more Vitamin B3 +171.5%
Contains more Vitamin B5 +127.8%
Contains more Vitamin B6 +256.5%
Contains more Folate +212.1%
Contains more Vitamin K +1416.7%
Contains more Vitamin C +∞%
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%
Navy 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% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +8200%
Contains more Vitamin B1 +105.1%
Contains more Vitamin B2 +60.6%
Contains more Vitamin B3 +171.5%
Contains more Vitamin B5 +127.8%
Contains more Vitamin B6 +256.5%
Contains more Folate +212.1%
Contains more Vitamin K +1416.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Navy beans
Navy beans
Contains more Protein +172.1%
Contains more Fats +979%
Contains more Carbs +122%
Contains more Other +118.6%
Contains more Water +520.7%
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
Navy beans
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 Protein +172.1%
Contains more Fats +979%
Contains more Carbs +122%
Contains more Other +118.6%
Contains more Water +520.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +959.2%
Contains more Polyunsaturated fat +508.8%
Contains less Saturated Fat -85.9%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +959.2%
Contains more Polyunsaturated fat +508.8%
Contains less Saturated Fat -85.9%

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) Navy beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Navy beans Opinion
Net carbs 47.02g 15.55g Chickpea flour (besan)
Protein 22.39g 8.23g Chickpea flour (besan)
Fats 6.69g 0.62g Chickpea flour (besan)
Carbs 57.82g 26.05g Chickpea flour (besan)
Calories 387kcal 140kcal Chickpea flour (besan)
Starch 15.4g Navy beans
Sugar 10.85g 0.37g Navy beans
Fiber 10.8g 10.5g Chickpea flour (besan)
Calcium 45mg 69mg Navy beans
Iron 4.86mg 2.36mg Chickpea flour (besan)
Magnesium 166mg 53mg Chickpea flour (besan)
Phosphorus 318mg 144mg Chickpea flour (besan)
Potassium 846mg 389mg Chickpea flour (besan)
Sodium 64mg 0mg Navy beans
Zinc 2.81mg 1.03mg Chickpea flour (besan)
Copper 0.912mg 0.21mg Chickpea flour (besan)
Manganese 1.6mg 0.527mg Chickpea flour (besan)
Selenium 8.3µg 2.9µg Chickpea flour (besan)
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.01mg Chickpea flour (besan)
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.486mg 0.237mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.066mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.649mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.266mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.138mg Chickpea flour (besan)
Folate 437µg 140µg Chickpea flour (besan)
Vitamin K 9.1µg 0.6µg Chickpea flour (besan)
Tryptophan 0.1mg Navy beans
Threonine 0.289mg Navy beans
Isoleucine 0.387mg Navy beans
Leucine 0.7mg Navy beans
Lysine 0.52mg Navy beans
Methionine 0.111mg Navy beans
Phenylalanine 0.471mg Navy beans
Valine 0.504mg Navy beans
Histidine 0.206mg Navy beans
Saturated Fat 0.693g 0.098g Navy beans
Monounsaturated Fat 1.504g 0.142g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.49g Chickpea flour (besan)
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Navy 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)
20%
Navy beans
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 10.48g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 64mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.595g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 39)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1.3)
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

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.