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  6. Chickpea flour (besan) vs. Soybean

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

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What are the main differences between Chickpea flour (besan) and Soybean?

  • Chickpea flour (besan) is richer in Folate, Copper, Manganese, Vitamin B1, Vitamin B6, Fiber, Magnesium, Zinc, and Phosphorus, while Soybean is higher in Vitamin B2.
  • Chickpea flour (besan)'s daily need coverage for Folate is 96% higher.
  • Soybean has 3 times less Vitamin B1 than Chickpea flour (besan). Chickpea flour (besan) has 0.486mg of Vitamin B1, while Soybean has 0.155mg.

We used Chickpea flour (besan) and Soybeans, mature cooked, boiled, without salt types in this comparison.

Infographic

Chickpea flour (besan) vs Soybean 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)
7
:
3
Soybean
Soybean
Contains more Magnesium +93%
Contains more Phosphorus +29.8%
Contains more Potassium +64.3%
Contains more Zinc +144.3%
Contains more Copper +124.1%
Contains more Manganese +94.2%
Contains more Selenium +13.7%
Contains more Calcium +126.7%
Contains less Sodium -98.4%
Equal in Iron - 5.14
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Magnesium +93%
Contains more Phosphorus +29.8%
Contains more Potassium +64.3%
Contains more Zinc +144.3%
Contains more Copper +124.1%
Contains more Manganese +94.2%
Contains more Selenium +13.7%
Contains more Calcium +126.7%
Contains less Sodium -98.4%
Equal in Iron - 5.14

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)
7
:
3
Soybean
Soybean
Contains more Vitamin A +355.6%
Contains more Vitamin E +137.1%
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +341.6%
Contains more Vitamin B5 +238.5%
Contains more Vitamin B6 +110.3%
Contains more Folate +709.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +168.9%
Contains more Vitamin K +111%
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +355.6%
Contains more Vitamin E +137.1%
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +341.6%
Contains more Vitamin B5 +238.5%
Contains more Vitamin B6 +110.3%
Contains more Folate +709.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +168.9%
Contains more Vitamin K +111%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
3
:
2
Soybean
Soybean
Contains more Protein +23%
Contains more Carbs +591.6%
Contains more Other +47.6%
Contains more Fats +34.1%
Contains more Water +508.5%
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
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Protein +23%
Contains more Carbs +591.6%
Contains more Other +47.6%
Contains more Fats +34.1%
Contains more Water +508.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
1
:
2
Soybean
Soybean
Contains less Saturated Fat -46.6%
Contains more Monounsaturated Fat +31.7%
Contains more Polyunsaturated fat +69.8%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -46.6%
Contains more Monounsaturated Fat +31.7%
Contains more Polyunsaturated fat +69.8%

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

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Soybean Opinion
Net carbs 47.02g 2.36g Chickpea flour (besan)
Protein 22.39g 18.21g Chickpea flour (besan)
Fats 6.69g 8.97g Soybean
Carbs 57.82g 8.36g Chickpea flour (besan)
Calories 387kcal 172kcal Chickpea flour (besan)
Sugar 10.85g 3g Soybean
Fiber 10.8g 6g Chickpea flour (besan)
Calcium 45mg 102mg Soybean
Iron 4.86mg 5.14mg Soybean
Magnesium 166mg 86mg Chickpea flour (besan)
Phosphorus 318mg 245mg Chickpea flour (besan)
Potassium 846mg 515mg Chickpea flour (besan)
Sodium 64mg 1mg Soybean
Zinc 2.81mg 1.15mg Chickpea flour (besan)
Copper 0.912mg 0.407mg Chickpea flour (besan)
Manganese 1.6mg 0.824mg Chickpea flour (besan)
Selenium 8.3µg 7.3µg Chickpea flour (besan)
Vitamin A 41IU 9IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.35mg Chickpea flour (besan)
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.486mg 0.155mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.285mg Soybean
Vitamin B3 1.762mg 0.399mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.179mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.234mg Chickpea flour (besan)
Folate 437µg 54µg Chickpea flour (besan)
Vitamin K 9.1µg 19.2µg Soybean
Tryptophan 0.242mg Soybean
Threonine 0.723mg Soybean
Isoleucine 0.807mg Soybean
Leucine 1.355mg Soybean
Lysine 1.108mg Soybean
Methionine 0.224mg Soybean
Phenylalanine 0.869mg Soybean
Valine 0.831mg Soybean
Histidine 0.449mg Soybean
Saturated Fat 0.693g 1.297g Chickpea flour (besan)
Monounsaturated Fat 1.504g 1.981g Soybean
Polyunsaturated fat 2.983g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Soybean
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)
23%
Soybean
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 7.85g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated Fat (difference - 0.604g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 14)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $3.4)
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)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.