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  6. Chickpea flour (besan) vs. Lupin Bean

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

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The main differences between chickpea flour (besan) and lupin Bean

  • Chickpea flour (besan) is richer than lupin Bean in folate, copper, iron, manganese, vitamin B6, fiber, vitamin B1, phosphorus, magnesium, and potassium.
  • Daily need coverage for folate for chickpea flour (besan) is 95% higher.
  • Chickpea flour (besan) contains 55 times more vitamin B6 than lupin Bean. Chickpea flour (besan) contains 0.492mg of vitamin B6, while lupin Bean contains 0.009mg.

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

Infographic

Chickpea flour (besan) vs Lupin Bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +207.4%
Contains more PotassiumPotassium +245.3%
Contains more IronIron +305%
Contains more CopperCopper +294.8%
Contains more ZincZinc +103.6%
Contains more PhosphorusPhosphorus +148.4%
Contains more ManganeseManganese +136.7%
Contains more SeleniumSelenium +219.2%
Contains more CalciumCalcium +13.3%
Contains less SodiumSodium -93.8%

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +262.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +256%
Contains more Vitamin B5Vitamin B5 +222.3%
Contains more Vitamin B6Vitamin B6 +5366.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +640.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Lupin Bean DV% diff.
Folate 437µg 59µg 95%
Copper 0.912mg 0.231mg 76%
Iron 4.86mg 1.2mg 46%
Manganese 1.6mg 0.676mg 40%
Vitamin B6 0.492mg 0.009mg 37%
Fiber 10.8g 2.8g 32%
Vitamin B1 0.486mg 0.134mg 29%
Magnesium 166mg 54mg 27%
Phosphorus 318mg 128mg 27%
Potassium 846mg 245mg 18%
Carbs 57.82g 9.88g 16%
Polyunsaturated fat 2.983g 0.73g 15%
Protein 22.39g 15.57g 14%
Calories 387kcal 119kcal 13%
Zinc 2.81mg 1.38mg 13%
Selenium 8.3µg 2.6µg 10%
Vitamin B3 1.762mg 0.495mg 8%
Vitamin B5 0.606mg 0.188mg 8%
Vitamin K 9.1µg 8%
Fats 6.69g 2.92g 6%
Vitamin E 0.83mg 6%
Vitamin B2 0.106mg 0.053mg 4%
Sodium 64mg 4mg 3%
Saturated fat 0.693g 0.346g 2%
Calcium 45mg 51mg 1%
Vitamin C 0mg 1.1mg 1%
Monounsaturated fat 1.504g 1.18g 1%
Net carbs 47.02g 7.08g N/A
Sugar 10.85g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.125mg 0%
Threonine 0.573mg 0%
Isoleucine 0.695mg 0%
Leucine 1.181mg 0%
Lysine 0.832mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.618mg 0%
Valine 0.65mg 0%
Histidine 0.443mg 0%

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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more ProteinProtein +43.8%
Contains more FatsFats +129.1%
Contains more CarbsCarbs +485.2%
Contains more OtherOther +412.7%
Contains more WaterWater +591.4%

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +27.5%
Contains more Poly. FatPolyunsaturated fat +308.6%
Contains less Sat. FatSaturated fat -50.1%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.