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  6. Chickpea flour (besan) vs. Refried beans

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

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Significant differences between Chickpea flour (besan) and Refried beans

  • The amount of Folate, Copper, Manganese, Iron, Vitamin B1, Phosphorus, Magnesium, Vitamin B6, Fiber, and Zinc in Chickpea flour (besan) is higher than in Refried beans.
  • Chickpea flour (besan) covers your daily Folate needs 107% more than Refried beans.
  • Refried beans have 7 times less Copper than Chickpea flour (besan). Chickpea flour (besan) has 0.912mg of Copper, while Refried beans have 0.129mg.

Specific food types used in this comparison are Chickpea flour (besan) and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Chickpea flour (besan) vs Refried 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)
10
:
0
Refried beans
Refried beans
Contains more Calcium +55.2%
Contains more Iron +237.5%
Contains more Magnesium +374.3%
Contains more Phosphorus +245.7%
Contains more Potassium +165.2%
Contains less Sodium -82.7%
Contains more Zinc +384.5%
Contains more Copper +607%
Contains more Manganese +453.6%
Contains more Selenium +43.1%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +55.2%
Contains more Iron +237.5%
Contains more Magnesium +374.3%
Contains more Phosphorus +245.7%
Contains more Potassium +165.2%
Contains less Sodium -82.7%
Contains more Zinc +384.5%
Contains more Copper +607%
Contains more Manganese +453.6%
Contains more Selenium +43.1%

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
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin E +822.2%
Contains more Vitamin B1 +539.5%
Contains more Vitamin B2 +34.2%
Contains more Vitamin B3 +380.1%
Contains more Vitamin B5 +220.6%
Contains more Vitamin B6 +377.7%
Contains more Folate +3872.7%
Contains more Vitamin K +333.3%
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%
Refried 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% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +822.2%
Contains more Vitamin B1 +539.5%
Contains more Vitamin B2 +34.2%
Contains more Vitamin B3 +380.1%
Contains more Vitamin B5 +220.6%
Contains more Vitamin B6 +377.7%
Contains more Folate +3872.7%
Contains more Vitamin K +333.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Refried beans
Refried beans
Contains more Protein +349.6%
Contains more Fats +232.8%
Contains more Carbs +326.7%
Contains more Other +64.9%
Contains more Water +656.3%
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
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +349.6%
Contains more Fats +232.8%
Contains more Carbs +326.7%
Contains more Other +64.9%
Contains more Water +656.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +150.2%
Contains more Polyunsaturated fat +449.4%
Equal in Saturated Fat - 0.631
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +150.2%
Contains more Polyunsaturated fat +449.4%
Equal in Saturated Fat - 0.631

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) Refried beans
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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) Refried beans Opinion
Net carbs 47.02g 9.85g Chickpea flour (besan)
Protein 22.39g 4.98g Chickpea flour (besan)
Fats 6.69g 2.01g Chickpea flour (besan)
Carbs 57.82g 13.55g Chickpea flour (besan)
Calories 387kcal 90kcal Chickpea flour (besan)
Starch 7.43g Refried beans
Sugar 10.85g 0.54g Refried beans
Fiber 10.8g 3.7g Chickpea flour (besan)
Calcium 45mg 29mg Chickpea flour (besan)
Iron 4.86mg 1.44mg Chickpea flour (besan)
Magnesium 166mg 35mg Chickpea flour (besan)
Phosphorus 318mg 92mg Chickpea flour (besan)
Potassium 846mg 319mg Chickpea flour (besan)
Sodium 64mg 370mg Chickpea flour (besan)
Zinc 2.81mg 0.58mg Chickpea flour (besan)
Copper 0.912mg 0.129mg Chickpea flour (besan)
Manganese 1.6mg 0.289mg Chickpea flour (besan)
Selenium 8.3µg 5.8µg Chickpea flour (besan)
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.09mg Chickpea flour (besan)
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.486mg 0.076mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.079mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.367mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.189mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.103mg Chickpea flour (besan)
Folate 437µg 11µg Chickpea flour (besan)
Vitamin K 9.1µg 2.1µg Chickpea flour (besan)
Tryptophan 0.065mg Refried beans
Threonine 0.231mg Refried beans
Isoleucine 0.242mg Refried beans
Leucine 0.438mg Refried beans
Lysine 0.377mg Refried beans
Methionine 0.083mg Refried beans
Phenylalanine 0.297mg Refried beans
Valine 0.287mg Refried beans
Histidine 153mg Refried beans
Trans Fat 0g 0.016g Chickpea flour (besan)
Saturated Fat 0.693g 0.631g Refried beans
Monounsaturated Fat 1.504g 0.601g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.543g Chickpea flour (besan)
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Refried 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)
10%
Refried beans
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 10.31g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.062g)
Which food contains less Sodium?
Chickpea flour (besan)
Chickpea flour (besan) contains less Sodium (difference - 306mg)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 38)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.