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  6. Refried beans vs. Chickpea flour (besan)

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

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Significant differences between refried beans and chickpea flour (besan)

  • The amount of folate, copper, manganese, iron, vitamin B1, phosphorus, magnesium, vitamin B6, fiber, and zinc in chickpea flour (besan) is higher than in refried beans.
  • Chickpea flour (besan) covers your daily folate needs 107% more than refried beans.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Chickpea flour (besan).

Infographic

Refried beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 more MagnesiumMagnesium +374.3%
Contains more CalciumCalcium +55.2%
Contains more PotassiumPotassium +165.2%
Contains more IronIron +237.5%
Contains more CopperCopper +607%
Contains more ZincZinc +384.5%
Contains more PhosphorusPhosphorus +245.7%
Contains less SodiumSodium -82.7%
Contains more ManganeseManganese +453.6%
Contains more SeleniumSelenium +43.1%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 +822.2%
Contains more Vitamin B1Vitamin B1 +539.5%
Contains more Vitamin B2Vitamin B2 +34.2%
Contains more Vitamin B3Vitamin B3 +380.1%
Contains more Vitamin B5Vitamin B5 +220.6%
Contains more Vitamin B6Vitamin B6 +377.7%
Contains more Vitamin KVitamin K +333.3%
Contains more FolateFolate +3872.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +656.3%
Contains more ProteinProtein +349.6%
Contains more FatsFats +232.8%
Contains more CarbsCarbs +326.7%
Contains more OtherOther +64.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 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 more Mono. FatMonounsaturated fat +150.2%
Contains more Poly. FatPolyunsaturated fat +449.4%
~equal in Saturated fat ~0.693g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Chickpea flour (besan)
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium 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 Refried beans Chickpea flour (besan) DV% diff.
Folate 11µg 437µg 107%
Copper 0.129mg 0.912mg 87%
Manganese 0.289mg 1.6mg 57%
Iron 1.44mg 4.86mg 43%
Protein 4.98g 22.39g 35%
Vitamin B1 0.076mg 0.486mg 34%
Phosphorus 92mg 318mg 32%
Magnesium 35mg 166mg 31%
Vitamin B6 0.103mg 0.492mg 30%
Fiber 3.7g 10.8g 28%
Histidine 153mg 22%
Zinc 0.58mg 2.81mg 20%
Potassium 319mg 846mg 16%
Polyunsaturated fat 0.543g 2.983g 16%
Calories 90kcal 387kcal 15%
Carbs 13.55g 57.82g 15%
Sodium 370mg 64mg 13%
Vitamin B3 0.367mg 1.762mg 9%
Vitamin B5 0.189mg 0.606mg 8%
Vitamin C 6mg 0mg 7%
Fats 2.01g 6.69g 7%
Vitamin K 2.1µg 9.1µg 6%
Vitamin E 0.09mg 0.83mg 5%
Selenium 5.8µg 8.3µg 5%
Choline 21.2mg 4%
Starch 7.43g 3%
Calcium 29mg 45mg 2%
Monounsaturated fat 0.601g 1.504g 2%
Vitamin B2 0.079mg 0.106mg 2%
Net carbs 9.85g 47.02g N/A
Sugar 0.54g 10.85g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.016g 0g N/A
Saturated fat 0.631g 0.693g 0%
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans 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
10%
Refried beans
54%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
33%
Refried beans
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 10.31g)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 0.062g)
Which food contains less Sodium?
Chickpea flour (besan)
Chickpea flour (besan) contains less Sodium (difference - 306mg)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 38)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.