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).
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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.
| 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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
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
Saturated Fat:
Sat. Fat
0.631 g
Monounsaturated Fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 90kcal | 387kcal |
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| Protein | 4.98g | 22.39g |
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| Fats | 2.01g | 6.69g |
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| Vitamin C | 6mg | 0mg |
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| Net carbs | 9.85g | 47.02g |
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| Carbs | 13.55g | 57.82g |
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| Magnesium | 35mg | 166mg |
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| Calcium | 29mg | 45mg |
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| Potassium | 319mg | 846mg |
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| Iron | 1.44mg | 4.86mg |
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| Sugar | 0.54g | 10.85g |
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| Fiber | 3.7g | 10.8g |
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| Copper | 0.129mg | 0.912mg |
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| Zinc | 0.58mg | 2.81mg |
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| Starch | 7.43g |
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| Phosphorus | 92mg | 318mg |
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| Sodium | 370mg | 64mg |
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| Vitamin A | 0IU | 41IU |
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| Vitamin A | 0µg | 2µg |
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| Vitamin E | 0.09mg | 0.83mg |
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| Manganese | 0.289mg | 1.6mg |
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| Selenium | 5.8µg | 8.3µg |
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| Vitamin B1 | 0.076mg | 0.486mg |
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| Vitamin B2 | 0.079mg | 0.106mg |
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| Vitamin B3 | 0.367mg | 1.762mg |
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| Vitamin B5 | 0.189mg | 0.606mg |
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| Vitamin B6 | 0.103mg | 0.492mg |
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| Vitamin K | 2.1µg | 9.1µg |
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| Folate | 11µg | 437µg |
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| Trans Fat | 0.016g | 0g |
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| Choline | 21.2mg |
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| Saturated Fat | 0.631g | 0.693g |
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| Monounsaturated Fat | 0.601g | 1.504g |
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| Polyunsaturated fat | 0.543g | 2.983g |
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| Tryptophan | 0.065mg |
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| Threonine | 0.231mg |
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| Isoleucine | 0.242mg |
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| Leucine | 0.438mg |
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| Lysine | 0.377mg |
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| Methionine | 0.083mg |
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| Phenylalanine | 0.297mg |
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| Valine | 0.287mg |
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| Histidine | 153mg |
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| Omega-3 - ALA | 0.169g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 0.36g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
54%
Minerals Daily Need Coverage Score
33%
117%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 10.31g)
Which food is lower in Saturated Fat?
Refried beans is lower in Saturated Fat (difference - 0.062g)
Which food contains less Sodium?
Chickpea flour (besan) contains less Sodium (difference - 306mg)
Which food is lower in glycemic index?
Chickpea flour (besan) is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Chickpea flour (besan) is relatively richer in minerals
Which food is richer in vitamins?
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 ($)