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).
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.39 g
Fats:
6.69 g
Carbs:
57.82 g
Water:
10.28 g
Other:
2.82 g
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
Saturated fat:
Sat. Fat
0.693 g
Monounsaturated fat:
Mono. Fat
1.504 g
Polyunsaturated fat:
Poly. Fat
2.983 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 437µg | 11µg | 107% |
| Copper | 0.912mg | 0.129mg | 87% |
| Manganese | 1.6mg | 0.289mg | 57% |
| Iron | 4.86mg | 1.44mg | 43% |
| Protein | 22.39g | 4.98g | 35% |
| Vitamin B1 | 0.486mg | 0.076mg | 34% |
| Phosphorus | 318mg | 92mg | 32% |
| Magnesium | 166mg | 35mg | 31% |
| Vitamin B6 | 0.492mg | 0.103mg | 30% |
| Fiber | 10.8g | 3.7g | 28% |
| Histidine | 153mg | 22% | |
| Zinc | 2.81mg | 0.58mg | 20% |
| Potassium | 846mg | 319mg | 16% |
| Polyunsaturated fat | 2.983g | 0.543g | 16% |
| Calories | 387kcal | 90kcal | 15% |
| Carbs | 57.82g | 13.55g | 15% |
| Sodium | 64mg | 370mg | 13% |
| Vitamin B3 | 1.762mg | 0.367mg | 9% |
| Vitamin B5 | 0.606mg | 0.189mg | 8% |
| Vitamin C | 0mg | 6mg | 7% |
| Fats | 6.69g | 2.01g | 7% |
| Vitamin K | 9.1µg | 2.1µg | 6% |
| Vitamin E | 0.83mg | 0.09mg | 5% |
| Selenium | 8.3µg | 5.8µg | 5% |
| Choline | 21.2mg | 4% | |
| Starch | 7.43g | 3% | |
| Calcium | 45mg | 29mg | 2% |
| Monounsaturated fat | 1.504g | 0.601g | 2% |
| Vitamin B2 | 0.106mg | 0.079mg | 2% |
| Net carbs | 47.02g | 9.85g | N/A |
| Sugar | 10.85g | 0.54g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Trans fat | 0g | 0.016g | N/A |
| Saturated fat | 0.693g | 0.631g | 0% |
| Tryptophan | 0.065mg | 0% | |
| Threonine | 0.231mg | 0% | |
| Isoleucine | 0.242mg | 0% | |
| Leucine | 0.438mg | 0% | |
| Lysine | 0.377mg | 0% | |
| Methionine | 0.083mg | 0% | |
| Phenylalanine | 0.297mg | 0% | |
| Valine | 0.287mg | 0% | |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
117%
33%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 10.31g)
Which food is lower in Saturated fat?
Refried beans is lower in Saturated fat (difference - 0.062g)
Which food contains less Sodium?
Chickpea flour (besan) contains less Sodium (difference - 306mg)
Which food is lower in glycemic index?
Chickpea flour (besan) is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Chickpea flour (besan) is relatively richer in minerals
Which food is richer in vitamins?
Chickpea flour (besan) is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)