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

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What are the differences between chickpea flour (besan) and lentil?

  • Chickpea flour (besan) is richer than lentil in copper, folate, manganese, magnesium, vitamin B1, vitamin B6, phosphorus, iron, potassium, and zinc.
  • Chickpea flour (besan)'s daily need coverage for copper is 73% more.
  • Chickpea flour (besan) has 5 times more magnesium than lentil. While chickpea flour (besan) has 166mg of magnesium, lentil has only 36mg.

We used Chickpea flour (besan) and Lentils, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Chickpea flour (besan) vs Lentil 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%
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +361.1%
Contains more CalciumCalcium +136.8%
Contains more PotassiumPotassium +129.3%
Contains more IronIron +45.9%
Contains more CopperCopper +263.3%
Contains more ZincZinc +121.3%
Contains more PhosphorusPhosphorus +76.7%
Contains more ManganeseManganese +223.9%
Contains more SeleniumSelenium +196.4%
Contains less SodiumSodium -96.9%

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%
Lentil
2
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +654.5%
Contains more Vitamin B1Vitamin B1 +187.6%
Contains more Vitamin B2Vitamin B2 +45.2%
Contains more Vitamin B3Vitamin B3 +66.2%
Contains more Vitamin B6Vitamin B6 +176.4%
Contains more Vitamin KVitamin K +435.3%
Contains more FolateFolate +141.4%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.638mg
~equal in Vitamin B12 ~0µg

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
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more ProteinProtein +148.2%
Contains more FatsFats +1660.5%
Contains more CarbsCarbs +187.2%
Contains more OtherOther +239.8%
Contains more WaterWater +577.4%

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
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +2250%
Contains more Poly. FatPolyunsaturated fat +1604.6%
Contains less Sat. FatSaturated fat -92.4%

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) Lentil
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) Lentil DV% diff.
Copper 0.912mg 0.251mg 73%
Folate 437µg 181µg 64%
Manganese 1.6mg 0.494mg 48%
Magnesium 166mg 36mg 31%
Protein 22.39g 9.02g 27%
Vitamin B1 0.486mg 0.169mg 26%
Vitamin B6 0.492mg 0.178mg 24%
Phosphorus 318mg 180mg 20%
Polyunsaturated fat 2.983g 0.175g 19%
Iron 4.86mg 3.33mg 19%
Zinc 2.81mg 1.27mg 14%
Calories 387kcal 116kcal 14%
Potassium 846mg 369mg 14%
Carbs 57.82g 20.13g 13%
Fiber 10.8g 7.9g 12%
Fats 6.69g 0.38g 10%
Selenium 8.3µg 2.8µg 10%
Choline 32.7mg 6%
Vitamin K 9.1µg 1.7µg 6%
Vitamin E 0.83mg 0.11mg 5%
Vitamin B3 1.762mg 1.06mg 4%
Monounsaturated fat 1.504g 0.064g 4%
Sodium 64mg 2mg 3%
Calcium 45mg 19mg 3%
Vitamin B2 0.106mg 0.073mg 3%
Saturated fat 0.693g 0.053g 3%
Vitamin C 0mg 1.5mg 2%
Vitamin B5 0.606mg 0.638mg 1%
Net carbs 47.02g 12.23g N/A
Sugar 10.85g 1.8g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Lentil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Chickpea flour (besan)
25%
Lentil
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 9.05g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 62mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.64g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 29)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1.1)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.