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

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What are the differences between lentil and chickpea flour (besan)?

  • Chickpea flour (besan) is richer than lentil in copper, folate, manganese, magnesium, vitamin B1, vitamin B6, phosphorus, iron, potassium, and zinc.
  • Chickpea flour (besan)'s daily need coverage for copper is 73% more.

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

Infographic

Lentil vs Chickpea flour (besan) 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.
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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%
Contains less SodiumSodium -96.9%
Contains more MagnesiumMagnesium +361.1%
Contains more CalciumCalcium +136.8%
Contains more PotassiumPotassium +129.3%
Contains more IronIron +45.9%
Contains more CopperCopper +263.3%
Contains more ZincZinc +121.3%
Contains more PhosphorusPhosphorus +76.7%
Contains more ManganeseManganese +223.9%
Contains more SeleniumSelenium +196.4%

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.
Lentil
2
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +654.5%
Contains more Vitamin B1Vitamin B1 +187.6%
Contains more Vitamin B2Vitamin B2 +45.2%
Contains more Vitamin B3Vitamin B3 +66.2%
Contains more Vitamin B6Vitamin B6 +176.4%
Contains more Vitamin KVitamin K +435.3%
Contains more FolateFolate +141.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.606mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
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
Contains more WaterWater +577.4%
Contains more ProteinProtein +148.2%
Contains more FatsFats +1660.5%
Contains more CarbsCarbs +187.2%
Contains more OtherOther +239.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +2250%
Contains more Poly. FatPolyunsaturated fat +1604.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Chickpea flour (besan)
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 Lentil Chickpea flour (besan) DV% diff.
Copper 0.251mg 0.912mg 73%
Folate 181µg 437µg 64%
Manganese 0.494mg 1.6mg 48%
Magnesium 36mg 166mg 31%
Protein 9.02g 22.39g 27%
Vitamin B1 0.169mg 0.486mg 26%
Vitamin B6 0.178mg 0.492mg 24%
Phosphorus 180mg 318mg 20%
Polyunsaturated fat 0.175g 2.983g 19%
Iron 3.33mg 4.86mg 19%
Zinc 1.27mg 2.81mg 14%
Calories 116kcal 387kcal 14%
Potassium 369mg 846mg 14%
Carbs 20.13g 57.82g 13%
Fiber 7.9g 10.8g 12%
Fats 0.38g 6.69g 10%
Selenium 2.8µg 8.3µg 10%
Choline 32.7mg 6%
Vitamin K 1.7µg 9.1µg 6%
Vitamin E 0.11mg 0.83mg 5%
Vitamin B3 1.06mg 1.762mg 4%
Monounsaturated fat 0.064g 1.504g 4%
Sodium 2mg 64mg 3%
Calcium 19mg 45mg 3%
Vitamin B2 0.073mg 0.106mg 3%
Saturated fat 0.053g 0.693g 3%
Vitamin C 1.5mg 0mg 2%
Vitamin B5 0.638mg 0.606mg 1%
Net carbs 12.23g 47.02g N/A
Sugar 1.8g 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Chickpea flour (besan)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Lentil
54%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
46%
Lentil
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 9.05g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 62mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.64g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 29)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $1.1)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.