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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
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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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more MagnesiumMagnesium +163.5%
Contains more PotassiumPotassium +50.8%
Contains more IronIron +31.4%
Contains more CopperCopper +217.8%
Contains more ZincZinc +103.6%
Contains more PhosphorusPhosphorus +181.4%
Contains more ManganeseManganese +151.6%
Contains more SeleniumSelenium +538.5%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -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.
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% 0.67% 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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +311.9%
Contains more Vitamin B2Vitamin B2 +130.4%
Contains more Vitamin B3Vitamin B3 +1158.6%
Contains more Vitamin B5Vitamin B5 +164.6%
Contains more Vitamin B6Vitamin B6 +429%
Contains more Vitamin KVitamin K +160%
Contains more FolateFolate +439.5%
Contains more Vitamin EVitamin E +13.3%
~equal in Vitamin C ~0mg
~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
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 ProteinProtein +130.1%
Contains more FatsFats +1811.4%
Contains more CarbsCarbs +130.5%
Contains more OtherOther +61.1%
Contains more WaterWater +513.6%

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated fat +4751.6%
Contains more Poly. FatPolyunsaturated fat +1862.5%
Contains less Sat. FatSaturated 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 DV% diff.
Folate 437µg 81µg 89%
Copper 0.912mg 0.287mg 69%
Manganese 1.6mg 0.636mg 42%
Vitamin B1 0.486mg 0.118mg 31%
Vitamin B6 0.492mg 0.093mg 31%
Phosphorus 318mg 113mg 29%
Magnesium 166mg 63mg 25%
Protein 22.39g 9.73g 25%
Polyunsaturated fat 2.983g 0.152g 19%
Fiber 10.8g 6.3g 18%
Iron 4.86mg 3.7mg 15%
Selenium 8.3µg 1.3µg 13%
Zinc 2.81mg 1.38mg 13%
Calories 387kcal 139kcal 12%
Carbs 57.82g 25.09g 11%
Fats 6.69g 0.35g 10%
Vitamin B3 1.762mg 0.14mg 10%
Potassium 846mg 561mg 8%
Vitamin B5 0.606mg 0.229mg 8%
Choline 35.1mg 6%
Calcium 45mg 90mg 5%
Vitamin B2 0.106mg 0.046mg 5%
Vitamin K 9.1µg 3.5µg 5%
Monounsaturated fat 1.504g 0.031g 4%
Saturated fat 0.693g 0.091g 3%
Sodium 64mg 6mg 3%
Vitamin E 0.83mg 0.94mg 1%
Net carbs 47.02g 18.79g N/A
Sugar 10.85g 0.34g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.115mg 0%
Threonine 0.409mg 0%
Isoleucine 0.429mg 0%
Leucine 0.776mg 0%
Lysine 0.668mg 0%
Methionine 0.146mg 0%
Phenylalanine 0.526mg 0%
Valine 0.509mg 0%
Histidine 0.271mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) White beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
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.