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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 from 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
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
Lupin Bean
Lupin Bean
Contains more Iron +305%
Contains more Magnesium +207.4%
Contains more Phosphorus +148.4%
Contains more Potassium +245.3%
Contains more Zinc +103.6%
Contains more Copper +294.8%
Contains more Manganese +136.7%
Contains more Selenium +219.2%
Contains more Calcium +13.3%
Contains less Sodium -93.8%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +305%
Contains more Magnesium +207.4%
Contains more Phosphorus +148.4%
Contains more Potassium +245.3%
Contains more Zinc +103.6%
Contains more Copper +294.8%
Contains more Manganese +136.7%
Contains more Selenium +219.2%
Contains more Calcium +13.3%
Contains less Sodium -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.
Chickpea flour (besan)
Chickpea flour (besan)
9
:
1
Lupin Bean
Lupin Bean
Contains more Vitamin A +485.7%
Contains more Vitamin B1 +262.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +256%
Contains more Vitamin B5 +222.3%
Contains more Vitamin B6 +5366.7%
Contains more Folate +640.7%
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%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +485.7%
Contains more Vitamin B1 +262.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +256%
Contains more Vitamin B5 +222.3%
Contains more Vitamin B6 +5366.7%
Contains more Folate +640.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Lupin Bean
Lupin Bean
Contains more Protein +43.8%
Contains more Fats +129.1%
Contains more Carbs +485.2%
Contains more Other +412.7%
Contains more Water +591.4%
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
Lupin Bean
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 Protein +43.8%
Contains more Fats +129.1%
Contains more Carbs +485.2%
Contains more Other +412.7%
Contains more Water +591.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +27.5%
Contains more Polyunsaturated fat +308.6%
Contains less Saturated Fat -50.1%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +27.5%
Contains more Polyunsaturated fat +308.6%
Contains less Saturated Fat -50.1%

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) Lupin Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Lupin Bean Opinion
Net carbs 47.02g 7.08g Chickpea flour (besan)
Protein 22.39g 15.57g Chickpea flour (besan)
Fats 6.69g 2.92g Chickpea flour (besan)
Carbs 57.82g 9.88g Chickpea flour (besan)
Calories 387kcal 119kcal Chickpea flour (besan)
Sugar 10.85g Lupin Bean
Fiber 10.8g 2.8g Chickpea flour (besan)
Calcium 45mg 51mg Lupin Bean
Iron 4.86mg 1.2mg Chickpea flour (besan)
Magnesium 166mg 54mg Chickpea flour (besan)
Phosphorus 318mg 128mg Chickpea flour (besan)
Potassium 846mg 245mg Chickpea flour (besan)
Sodium 64mg 4mg Lupin Bean
Zinc 2.81mg 1.38mg Chickpea flour (besan)
Copper 0.912mg 0.231mg Chickpea flour (besan)
Manganese 1.6mg 0.676mg Chickpea flour (besan)
Selenium 8.3µg 2.6µg Chickpea flour (besan)
Vitamin A 41IU 7IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg Chickpea flour (besan)
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.486mg 0.134mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.053mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.495mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.188mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.009mg Chickpea flour (besan)
Folate 437µg 59µg Chickpea flour (besan)
Vitamin K 9.1µg Chickpea flour (besan)
Tryptophan 0.125mg Lupin Bean
Threonine 0.573mg Lupin Bean
Isoleucine 0.695mg Lupin Bean
Leucine 1.181mg Lupin Bean
Lysine 0.832mg Lupin Bean
Methionine 0.11mg Lupin Bean
Phenylalanine 0.618mg Lupin Bean
Valine 0.65mg Lupin Bean
Histidine 0.443mg Lupin Bean
Saturated Fat 0.693g 0.346g Lupin Bean
Monounsaturated Fat 1.504g 1.18g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.73g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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)
10%
Lupin Bean
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.347g)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $2.3)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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.