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  6. Chickpea flour (besan) vs. White beans

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

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What are the differences between Chickpea flour (besan) and White beans?

  • Chickpea flour (besan) is richer than White beans in Folate, Copper, Manganese, Vitamin B6, Vitamin B1, Phosphorus, Magnesium, Fiber, Iron, and Zinc.
  • Chickpea flour (besan)'s daily need coverage for Folate is 89% more.
  • Chickpea flour (besan) has 5 times more Vitamin B6 than White beans. While Chickpea flour (besan) has 0.492mg of Vitamin B6, White beans has only 0.093mg.

We used Chickpea flour (besan) and Beans, white, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Chickpea flour (besan) vs White 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
White beans
White beans
Contains more Iron +31.4%
Contains more Magnesium +163.5%
Contains more Phosphorus +181.4%
Contains more Potassium +50.8%
Contains more Zinc +103.6%
Contains more Copper +217.8%
Contains more Manganese +151.6%
Contains more Selenium +538.5%
Contains more Calcium +100%
Contains less Sodium -90.6%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Iron +31.4%
Contains more Magnesium +163.5%
Contains more Phosphorus +181.4%
Contains more Potassium +50.8%
Contains more Zinc +103.6%
Contains more Copper +217.8%
Contains more Manganese +151.6%
Contains more Selenium +538.5%
Contains more Calcium +100%
Contains less Sodium -90.6%

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
:
1
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +311.9%
Contains more Vitamin B2 +130.4%
Contains more Vitamin B3 +1158.6%
Contains more Vitamin B5 +164.6%
Contains more Vitamin B6 +429%
Contains more Folate +439.5%
Contains more Vitamin K +160%
Contains more Vitamin E +13.3%
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%
White 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% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +311.9%
Contains more Vitamin B2 +130.4%
Contains more Vitamin B3 +1158.6%
Contains more Vitamin B5 +164.6%
Contains more Vitamin B6 +429%
Contains more Folate +439.5%
Contains more Vitamin K +160%
Contains more Vitamin E +13.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
White beans
White beans
Contains more Protein +130.1%
Contains more Fats +1811.4%
Contains more Carbs +130.5%
Contains more Other +61.1%
Contains more Water +513.6%
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
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Protein +130.1%
Contains more Fats +1811.4%
Contains more Carbs +130.5%
Contains more Other +61.1%
Contains more Water +513.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +4751.6%
Contains more Polyunsaturated fat +1862.5%
Contains less Saturated Fat -86.9%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +4751.6%
Contains more Polyunsaturated fat +1862.5%
Contains less Saturated Fat -86.9%

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

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) White beans Opinion
Net carbs 47.02g 18.79g Chickpea flour (besan)
Protein 22.39g 9.73g Chickpea flour (besan)
Fats 6.69g 0.35g Chickpea flour (besan)
Carbs 57.82g 25.09g Chickpea flour (besan)
Calories 387kcal 139kcal Chickpea flour (besan)
Sugar 10.85g 0.34g White beans
Fiber 10.8g 6.3g Chickpea flour (besan)
Calcium 45mg 90mg White beans
Iron 4.86mg 3.7mg Chickpea flour (besan)
Magnesium 166mg 63mg Chickpea flour (besan)
Phosphorus 318mg 113mg Chickpea flour (besan)
Potassium 846mg 561mg Chickpea flour (besan)
Sodium 64mg 6mg White beans
Zinc 2.81mg 1.38mg Chickpea flour (besan)
Copper 0.912mg 0.287mg Chickpea flour (besan)
Manganese 1.6mg 0.636mg Chickpea flour (besan)
Selenium 8.3µg 1.3µg Chickpea flour (besan)
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg 0.94mg White beans
Vitamin B1 0.486mg 0.118mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.046mg Chickpea flour (besan)
Vitamin B3 1.762mg 0.14mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.229mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.093mg Chickpea flour (besan)
Folate 437µg 81µg Chickpea flour (besan)
Vitamin K 9.1µg 3.5µg Chickpea flour (besan)
Tryptophan 0.115mg White beans
Threonine 0.409mg White beans
Isoleucine 0.429mg White beans
Leucine 0.776mg White beans
Lysine 0.668mg White beans
Methionine 0.146mg White beans
Phenylalanine 0.526mg White beans
Valine 0.509mg White beans
Histidine 0.271mg White beans
Saturated Fat 0.693g 0.091g White beans
Monounsaturated Fat 1.504g 0.031g Chickpea flour (besan)
Polyunsaturated fat 2.983g 0.152g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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)
14%
White beans
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 10.51g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.602g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.