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  6. Chickpea flour (besan) vs. Winged beans

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

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Summary of differences between Chickpea flour (besan) and Winged beans

  • Winged beans has less Folate, Vitamin B6, Magnesium, Phosphorus, Manganese, Potassium, Vitamin B1, Copper, Zinc, and Selenium than Chickpea flour (besan).
  • Chickpea flour (besan) covers your daily need of Folate 107% more than Winged beans.
  • Chickpea flour (besan) has 10 times more Vitamin B6 than Winged beans. While Chickpea flour (besan) has 0.492mg of Vitamin B6, Winged beans has only 0.047mg.

These are the specific foods used in this comparison Chickpea flour (besan) and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Chickpea flour (besan) vs Winged 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
Winged beans
Winged beans
Contains more Iron +12.2%
Contains more Magnesium +207.4%
Contains more Phosphorus +107.8%
Contains more Potassium +202.1%
Contains more Zinc +95.1%
Contains more Copper +18%
Contains more Manganese +33.4%
Contains more Selenium +186.2%
Contains more Calcium +215.6%
Contains less Sodium -79.7%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains more Iron +12.2%
Contains more Magnesium +207.4%
Contains more Phosphorus +107.8%
Contains more Potassium +202.1%
Contains more Zinc +95.1%
Contains more Copper +18%
Contains more Manganese +33.4%
Contains more Selenium +186.2%
Contains more Calcium +215.6%
Contains less Sodium -79.7%

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
Winged beans
Winged beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B3 +112.3%
Contains more Vitamin B5 +288.5%
Contains more Vitamin B6 +946.8%
Contains more Folate +4270%
Contains more Vitamin B2 +21.7%
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%
Winged 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% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B3 +112.3%
Contains more Vitamin B5 +288.5%
Contains more Vitamin B6 +946.8%
Contains more Folate +4270%
Contains more Vitamin B2 +21.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
4
:
1
Winged beans
Winged beans
Contains more Protein +110.8%
Contains more Fats +14.6%
Contains more Carbs +287%
Contains more Other +100%
Contains more Water +553.6%
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
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Protein +110.8%
Contains more Fats +14.6%
Contains more Carbs +287%
Contains more Other +100%
Contains more Water +553.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea flour (besan)
Chickpea flour (besan)
2
:
1
Winged beans
Winged beans
Contains less Saturated Fat -16%
Contains more Polyunsaturated fat +92.3%
Contains more Monounsaturated Fat +43.2%
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -16%
Contains more Polyunsaturated fat +92.3%
Contains more Monounsaturated Fat +43.2%

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) Winged beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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) Winged beans Opinion
Net carbs 47.02g 14.94g Chickpea flour (besan)
Protein 22.39g 10.62g Chickpea flour (besan)
Fats 6.69g 5.84g Chickpea flour (besan)
Carbs 57.82g 14.94g Chickpea flour (besan)
Calories 387kcal 147kcal Chickpea flour (besan)
Sugar 10.85g Winged beans
Fiber 10.8g Chickpea flour (besan)
Calcium 45mg 142mg Winged beans
Iron 4.86mg 4.33mg Chickpea flour (besan)
Magnesium 166mg 54mg Chickpea flour (besan)
Phosphorus 318mg 153mg Chickpea flour (besan)
Potassium 846mg 280mg Chickpea flour (besan)
Sodium 64mg 13mg Winged beans
Zinc 2.81mg 1.44mg Chickpea flour (besan)
Copper 0.912mg 0.773mg Chickpea flour (besan)
Manganese 1.6mg 1.199mg Chickpea flour (besan)
Selenium 8.3µg 2.9µg Chickpea flour (besan)
Vitamin A 41IU 0IU Chickpea flour (besan)
Vitamin A RAE 2µg 0µg Chickpea flour (besan)
Vitamin E 0.83mg Chickpea flour (besan)
Vitamin B1 0.486mg 0.295mg Chickpea flour (besan)
Vitamin B2 0.106mg 0.129mg Winged beans
Vitamin B3 1.762mg 0.83mg Chickpea flour (besan)
Vitamin B5 0.606mg 0.156mg Chickpea flour (besan)
Vitamin B6 0.492mg 0.047mg Chickpea flour (besan)
Folate 437µg 10µg Chickpea flour (besan)
Vitamin K 9.1µg Chickpea flour (besan)
Tryptophan 0.233mg Winged beans
Threonine 0.36mg Winged beans
Isoleucine 0.448mg Winged beans
Leucine 0.762mg Winged beans
Lysine 0.652mg Winged beans
Methionine 0.109mg Winged beans
Phenylalanine 0.436mg Winged beans
Valine 0.467mg Winged beans
Histidine 0.241mg Winged beans
Saturated Fat 0.693g 0.825g Chickpea flour (besan)
Monounsaturated Fat 1.504g 2.153g Winged beans
Polyunsaturated fat 2.983g 1.551g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Winged beans
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)
12%
Winged beans
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated Fat (difference - 0.132g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 32)
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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.