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  6. Lentil vs. Chickpea flour (besan)

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
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.
Lentil
Lentil
1
:
9
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Sodium -96.9%
Contains more Calcium +136.8%
Contains more Iron +45.9%
Contains more Magnesium +361.1%
Contains more Phosphorus +76.7%
Contains more Potassium +129.3%
Contains more Zinc +121.3%
Contains more Copper +263.3%
Contains more Manganese +223.9%
Contains more Selenium +196.4%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Contains less Sodium -96.9%
Contains more Calcium +136.8%
Contains more Iron +45.9%
Contains more Magnesium +361.1%
Contains more Phosphorus +76.7%
Contains more Potassium +129.3%
Contains more Zinc +121.3%
Contains more Copper +263.3%
Contains more Manganese +223.9%
Contains more Selenium +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
Lentil
2
:
8
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin C +∞%
Contains more Vitamin A +412.5%
Contains more Vitamin E +654.5%
Contains more Vitamin B1 +187.6%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B3 +66.2%
Contains more Vitamin B6 +176.4%
Contains more Folate +141.4%
Contains more Vitamin K +435.3%
Equal in Vitamin B5 - 0.606
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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%
Contains more Vitamin C +∞%
Contains more Vitamin A +412.5%
Contains more Vitamin E +654.5%
Contains more Vitamin B1 +187.6%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B3 +66.2%
Contains more Vitamin B6 +176.4%
Contains more Folate +141.4%
Contains more Vitamin K +435.3%
Equal in Vitamin B5 - 0.606

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
:
4
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Water +577.4%
Contains more Protein +148.2%
Contains more Fats +1660.5%
Contains more Carbs +187.2%
Contains more Other +239.8%
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
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
Contains more Water +577.4%
Contains more Protein +148.2%
Contains more Fats +1660.5%
Contains more Carbs +187.2%
Contains more Other +239.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +2250%
Contains more Polyunsaturated fat +1604.6%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +2250%
Contains more Polyunsaturated 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) Opinion
Net carbs 12.23g 47.02g Chickpea flour (besan)
Protein 9.02g 22.39g Chickpea flour (besan)
Fats 0.38g 6.69g Chickpea flour (besan)
Carbs 20.13g 57.82g Chickpea flour (besan)
Calories 116kcal 387kcal Chickpea flour (besan)
Sugar 1.8g 10.85g Lentil
Fiber 7.9g 10.8g Chickpea flour (besan)
Calcium 19mg 45mg Chickpea flour (besan)
Iron 3.33mg 4.86mg Chickpea flour (besan)
Magnesium 36mg 166mg Chickpea flour (besan)
Phosphorus 180mg 318mg Chickpea flour (besan)
Potassium 369mg 846mg Chickpea flour (besan)
Sodium 2mg 64mg Lentil
Zinc 1.27mg 2.81mg Chickpea flour (besan)
Copper 0.251mg 0.912mg Chickpea flour (besan)
Manganese 0.494mg 1.6mg Chickpea flour (besan)
Selenium 2.8µg 8.3µg Chickpea flour (besan)
Vitamin A 8IU 41IU Chickpea flour (besan)
Vitamin A RAE 0µg 2µg Chickpea flour (besan)
Vitamin E 0.11mg 0.83mg Chickpea flour (besan)
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.486mg Chickpea flour (besan)
Vitamin B2 0.073mg 0.106mg Chickpea flour (besan)
Vitamin B3 1.06mg 1.762mg Chickpea flour (besan)
Vitamin B5 0.638mg 0.606mg Lentil
Vitamin B6 0.178mg 0.492mg Chickpea flour (besan)
Folate 181µg 437µg Chickpea flour (besan)
Vitamin K 1.7µg 9.1µg Chickpea flour (besan)
Tryptophan 0.081mg Lentil
Threonine 0.323mg Lentil
Isoleucine 0.39mg Lentil
Leucine 0.654mg Lentil
Lysine 0.63mg Lentil
Methionine 0.077mg Lentil
Phenylalanine 0.445mg Lentil
Valine 0.448mg Lentil
Histidine 0.254mg Lentil
Saturated Fat 0.053g 0.693g Lentil
Monounsaturated Fat 0.064g 1.504g Chickpea flour (besan)
Polyunsaturated fat 0.175g 2.983g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Chickpea flour (besan)
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
26%
Lentil
58%
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.