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  6. Chickpea flour (besan) vs. Pinto beans

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

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Significant differences between Chickpea flour (besan) and Pinto beans

  • The amount of Copper, Folate, Manganese, Iron, Magnesium, Phosphorus, Vitamin B1, Vitamin B6, Zinc, and Potassium in Chickpea flour (besan) is higher than in Pinto beans.
  • Chickpea flour (besan) covers your daily Copper needs 77% more than Pinto beans.
  • Pinto beans has 4 times less Manganese than Chickpea flour (besan). Chickpea flour (besan) has 1.6mg of Manganese, while Pinto beans has 0.453mg.

Specific food types used in this comparison are Chickpea flour (besan) and Beans, pinto, mature seeds, cooked, boiled, without salt.

Infographic

Chickpea flour (besan) vs Pinto 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
Pinto beans
Pinto beans
Contains more Iron +132.5%
Contains more Magnesium +232%
Contains more Phosphorus +116.3%
Contains more Potassium +94%
Contains more Zinc +186.7%
Contains more Copper +316.4%
Contains more Manganese +253.2%
Contains more Selenium +33.9%
Contains less Sodium -98.4%
Equal in Calcium - 46
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Contains more Iron +132.5%
Contains more Magnesium +232%
Contains more Phosphorus +116.3%
Contains more Potassium +94%
Contains more Zinc +186.7%
Contains more Copper +316.4%
Contains more Manganese +253.2%
Contains more Selenium +33.9%
Contains less Sodium -98.4%
Equal in Calcium - 46

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)
8
:
2
Pinto beans
Pinto beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +151.8%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +454.1%
Contains more Vitamin B5 +188.6%
Contains more Vitamin B6 +114.8%
Contains more Folate +154.1%
Contains more Vitamin K +160%
Contains more Vitamin E +13.3%
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%
Pinto 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% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +151.8%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +454.1%
Contains more Vitamin B5 +188.6%
Contains more Vitamin B6 +114.8%
Contains more Folate +154.1%
Contains more Vitamin K +160%
Contains more Vitamin E +13.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Pinto beans
Pinto beans
Contains more Protein +148.5%
Contains more Fats +929.2%
Contains more Carbs +120.5%
Contains more Other +141%
Contains more Water +512.4%
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
Pinto beans
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more Protein +148.5%
Contains more Fats +929.2%
Contains more Carbs +120.5%
Contains more Other +141%
Contains more Water +512.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Pinto beans
Pinto beans
Contains more Monounsaturated Fat +1030.8%
Contains more Polyunsaturated fat +1169.4%
Contains less Saturated Fat -80.4%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
Contains more Monounsaturated Fat +1030.8%
Contains more Polyunsaturated fat +1169.4%
Contains less Saturated Fat -80.4%

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

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Pinto beans Opinion
Net carbs 47.02g 17.22g Chickpea flour (besan)
Protein 22.39g 9.01g Chickpea flour (besan)
Fats 6.69g 0.65g Chickpea flour (besan)
Carbs 57.82g 26.22g Chickpea flour (besan)
Calories 387kcal 143kcal Chickpea flour (besan)
Starch 15.15g Pinto beans
Sugar 10.85g 0.34g Pinto beans
Fiber 10.8g 9g Chickpea flour (besan)
Calcium 45mg 46mg Pinto beans
Iron 4.86mg 2.09mg Chickpea flour (besan)
Magnesium 166mg 50mg Chickpea flour (besan)
Phosphorus 318mg 147mg Chickpea flour (besan)
Potassium 846mg 436mg Chickpea flour (besan)
Sodium 64mg 1mg Pinto beans
Zinc 2.81mg 0.98mg Chickpea flour (besan)
Copper 0.912mg 0.219mg Chickpea flour (besan)
Manganese 1.6mg 0.453mg Chickpea flour (besan)
Selenium 8.3µg 6.2µg Chickpea flour (besan)
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.94mg Pinto beans
Vitamin C 0mg 0.8mg Pinto beans
Vitamin B1 0.486mg 0.193mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.062mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.318mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.21mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.229mg Chickpea flour (besan)
Folate 437µg 172µg Chickpea flour (besan)
Vitamin K 9.1µg 3.5µg Chickpea flour (besan)
Tryptophan 0.108mg Pinto beans
Threonine 0.331mg Pinto beans
Isoleucine 0.426mg Pinto beans
Leucine 0.765mg Pinto beans
Lysine 0.63mg Pinto beans
Methionine 0.117mg Pinto beans
Phenylalanine 0.531mg Pinto beans
Valine 0.519mg Pinto beans
Histidine 0.247mg Pinto beans
Saturated Fat 0.693g 0.136g Pinto beans
Monounsaturated Fat 1.504g 0.133g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.235g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Pinto 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)
24%
Pinto beans
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
42%
Pinto beans

Comparison summary

Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 10.51g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.557g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 39)
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 cheaper?
?
The foods are relatively equal in price ($)

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.