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  6. Chickpea flour (besan) vs. Chickpeas

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

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The main differences between Chickpea flour (besan) and Chickpeas

  • Chickpea flour (besan) is richer than Chickpeas in Folate, Copper, Vitamin B1, Magnesium, Vitamin B6, Manganese, Iron, Phosphorus, Potassium, and Fiber.
  • Daily need coverage for Folate from Chickpea flour (besan) is 66% higher.
  • Chickpea flour (besan) contains 4 times more Vitamin B1 than Chickpeas. Chickpea flour (besan) contains 0.486mg of Vitamin B1, while Chickpeas contains 0.116mg.

Food types used in this article are Chickpea flour (besan) and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Chickpea flour (besan) vs Chickpeas 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
Chickpeas
Chickpeas
Contains more Iron +68.2%
Contains more Magnesium +245.8%
Contains more Phosphorus +89.3%
Contains more Potassium +190.7%
Contains more Zinc +83.7%
Contains more Copper +159.1%
Contains more Manganese +55.3%
Contains more Selenium +124.3%
Contains less Sodium -89.1%
Equal in Calcium - 49
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Iron +68.2%
Contains more Magnesium +245.8%
Contains more Phosphorus +89.3%
Contains more Potassium +190.7%
Contains more Zinc +83.7%
Contains more Copper +159.1%
Contains more Manganese +55.3%
Contains more Selenium +124.3%
Contains less Sodium -89.1%
Equal in Calcium - 49

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
Chickpeas
Chickpeas
Contains more Vitamin A +51.9%
Contains more Vitamin E +137.1%
Contains more Vitamin B1 +319%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B3 +235%
Contains more Vitamin B5 +111.9%
Contains more Vitamin B6 +254%
Contains more Folate +154.1%
Contains more Vitamin K +127.5%
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%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin A +51.9%
Contains more Vitamin E +137.1%
Contains more Vitamin B1 +319%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B3 +235%
Contains more Vitamin B5 +111.9%
Contains more Vitamin B6 +254%
Contains more Folate +154.1%
Contains more Vitamin K +127.5%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Chickpeas
Chickpeas
Contains more Protein +152.7%
Contains more Fats +158.3%
Contains more Carbs +110.9%
Contains more Other +206.5%
Contains more Water +485.7%
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
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +152.7%
Contains more Fats +158.3%
Contains more Carbs +110.9%
Contains more Other +206.5%
Contains more Water +485.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +158%
Contains more Polyunsaturated fat +158%
Contains less Saturated Fat -61.2%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +158%
Contains more Polyunsaturated fat +158%
Contains less Saturated Fat -61.2%

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) Chickpeas
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) Chickpeas Opinion
Net carbs 47.02g 19.82g Chickpea flour (besan)
Protein 22.39g 8.86g Chickpea flour (besan)
Fats 6.69g 2.59g Chickpea flour (besan)
Carbs 57.82g 27.42g Chickpea flour (besan)
Calories 387kcal 164kcal Chickpea flour (besan)
Sugar 10.85g 4.8g Chickpeas
Fiber 10.8g 7.6g Chickpea flour (besan)
Calcium 45mg 49mg Chickpeas
Iron 4.86mg 2.89mg Chickpea flour (besan)
Magnesium 166mg 48mg Chickpea flour (besan)
Phosphorus 318mg 168mg Chickpea flour (besan)
Potassium 846mg 291mg Chickpea flour (besan)
Sodium 64mg 7mg Chickpeas
Zinc 2.81mg 1.53mg Chickpea flour (besan)
Copper 0.912mg 0.352mg Chickpea flour (besan)
Manganese 1.6mg 1.03mg Chickpea flour (besan)
Selenium 8.3µg 3.7µg Chickpea flour (besan)
Vitamin A 41IU 27IU Chickpea flour (besan)
Vitamin A RAE 2µg 1µg Chickpea flour (besan)
Vitamin E 0.83mg 0.35mg Chickpea flour (besan)
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.486mg 0.116mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.063mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.526mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.286mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.139mg Chickpea flour (besan)
Folate 437µg 172µg Chickpea flour (besan)
Vitamin K 9.1µg 4µg Chickpea flour (besan)
Tryptophan 0.085mg Chickpeas
Threonine 0.329mg Chickpeas
Isoleucine 0.38mg Chickpeas
Leucine 0.631mg Chickpeas
Lysine 0.593mg Chickpeas
Methionine 0.116mg Chickpeas
Phenylalanine 0.475mg Chickpeas
Valine 0.372mg Chickpeas
Histidine 0.244mg Chickpeas
Saturated Fat 0.693g 0.269g Chickpeas
Monounsaturated Fat 1.504g 0.583g Chickpea flour (besan)
Polyunsaturated fat 2.983g 1.156g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Chickpeas
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)
21%
Chickpeas
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 6.05g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.424g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1)
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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.