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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
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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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +374.3%
Contains more CalciumCalcium +55.2%
Contains more PotassiumPotassium +165.2%
Contains more IronIron +237.5%
Contains more CopperCopper +607%
Contains more ZincZinc +384.5%
Contains more PhosphorusPhosphorus +245.7%
Contains less SodiumSodium -82.7%
Contains more ManganeseManganese +453.6%
Contains more SeleniumSelenium +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.
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% 2.5% 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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +822.2%
Contains more Vitamin B1Vitamin B1 +539.5%
Contains more Vitamin B2Vitamin B2 +34.2%
Contains more Vitamin B3Vitamin B3 +380.1%
Contains more Vitamin B5Vitamin B5 +220.6%
Contains more Vitamin B6Vitamin B6 +377.7%
Contains more Vitamin KVitamin K +333.3%
Contains more FolateFolate +3872.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~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
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 ProteinProtein +349.6%
Contains more FatsFats +232.8%
Contains more CarbsCarbs +326.7%
Contains more OtherOther +64.9%
Contains more WaterWater +656.3%

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
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated Fat +150.2%
Contains more Poly. FatPolyunsaturated fat +449.4%
~equal in Saturated Fat ~0.631g

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
Calories 387kcal 90kcal Chickpea flour (besan)
Protein 22.39g 4.98g Chickpea flour (besan)
Fats 6.69g 2.01g Chickpea flour (besan)
Vitamin C 0mg 6mg Refried beans
Net carbs 47.02g 9.85g Chickpea flour (besan)
Carbs 57.82g 13.55g Chickpea flour (besan)
Magnesium 166mg 35mg Chickpea flour (besan)
Calcium 45mg 29mg Chickpea flour (besan)
Potassium 846mg 319mg Chickpea flour (besan)
Iron 4.86mg 1.44mg Chickpea flour (besan)
Sugar 10.85g 0.54g Refried beans
Fiber 10.8g 3.7g Chickpea flour (besan)
Copper 0.912mg 0.129mg Chickpea flour (besan)
Zinc 2.81mg 0.58mg Chickpea flour (besan)
Starch 7.43g Refried beans
Phosphorus 318mg 92mg Chickpea flour (besan)
Sodium 64mg 370mg Chickpea flour (besan)
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.09mg Chickpea flour (besan)
Manganese 1.6mg 0.289mg Chickpea flour (besan)
Selenium 8.3µg 5.8µg Chickpea flour (besan)
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)
Vitamin K 9.1µg 2.1µg Chickpea flour (besan)
Folate 437µg 11µg Chickpea flour (besan)
Trans Fat 0g 0.016g Chickpea flour (besan)
Choline 21.2mg Refried beans
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)
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
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Refried beans
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)
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.