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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.
Refried beans
Refried beans
0
:
10
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Calcium +55.2%
Contains more Iron +237.5%
Contains more Magnesium +374.3%
Contains more Phosphorus +245.7%
Contains more Potassium +165.2%
Contains less Sodium -82.7%
Contains more Zinc +384.5%
Contains more Copper +607%
Contains more Manganese +453.6%
Contains more Selenium +43.1%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Contains more Calcium +55.2%
Contains more Iron +237.5%
Contains more Magnesium +374.3%
Contains more Phosphorus +245.7%
Contains more Potassium +165.2%
Contains less Sodium -82.7%
Contains more Zinc +384.5%
Contains more Copper +607%
Contains more Manganese +453.6%
Contains more Selenium +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.
Refried beans
Refried beans
1
:
9
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +822.2%
Contains more Vitamin B1 +539.5%
Contains more Vitamin B2 +34.2%
Contains more Vitamin B3 +380.1%
Contains more Vitamin B5 +220.6%
Contains more Vitamin B6 +377.7%
Contains more Folate +3872.7%
Contains more Vitamin K +333.3%
Refried 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% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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 +∞%
Contains more Vitamin E +822.2%
Contains more Vitamin B1 +539.5%
Contains more Vitamin B2 +34.2%
Contains more Vitamin B3 +380.1%
Contains more Vitamin B5 +220.6%
Contains more Vitamin B6 +377.7%
Contains more Folate +3872.7%
Contains more Vitamin K +333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
1
:
4
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Water +656.3%
Contains more Protein +349.6%
Contains more Fats +232.8%
Contains more Carbs +326.7%
Contains more Other +64.9%
Refried beans
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
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 +656.3%
Contains more Protein +349.6%
Contains more Fats +232.8%
Contains more Carbs +326.7%
Contains more Other +64.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Monounsaturated Fat +150.2%
Contains more Polyunsaturated fat +449.4%
Equal in Saturated Fat - 0.693
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Contains more Monounsaturated Fat +150.2%
Contains more Polyunsaturated fat +449.4%
Equal in Saturated Fat - 0.693

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) Opinion
Net carbs 9.85g 47.02g Chickpea flour (besan)
Protein 4.98g 22.39g Chickpea flour (besan)
Fats 2.01g 6.69g Chickpea flour (besan)
Carbs 13.55g 57.82g Chickpea flour (besan)
Calories 90kcal 387kcal Chickpea flour (besan)
Starch 7.43g Refried beans
Sugar 0.54g 10.85g Refried beans
Fiber 3.7g 10.8g Chickpea flour (besan)
Calcium 29mg 45mg Chickpea flour (besan)
Iron 1.44mg 4.86mg Chickpea flour (besan)
Magnesium 35mg 166mg Chickpea flour (besan)
Phosphorus 92mg 318mg Chickpea flour (besan)
Potassium 319mg 846mg Chickpea flour (besan)
Sodium 370mg 64mg Chickpea flour (besan)
Zinc 0.58mg 2.81mg Chickpea flour (besan)
Copper 0.129mg 0.912mg Chickpea flour (besan)
Manganese 0.289mg 1.6mg Chickpea flour (besan)
Selenium 5.8µg 8.3µg Chickpea flour (besan)
Vitamin A 0IU 41IU Chickpea flour (besan)
Vitamin A RAE 0µg 2µg Chickpea flour (besan)
Vitamin E 0.09mg 0.83mg Chickpea flour (besan)
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.486mg Chickpea flour (besan)
Vitamin B2 0.079mg 0.106mg Chickpea flour (besan)
Vitamin B3 0.367mg 1.762mg Chickpea flour (besan)
Vitamin B5 0.189mg 0.606mg Chickpea flour (besan)
Vitamin B6 0.103mg 0.492mg Chickpea flour (besan)
Folate 11µg 437µg Chickpea flour (besan)
Vitamin K 2.1µg 9.1µg Chickpea flour (besan)
Tryptophan 0.065mg Refried beans
Threonine 0.231mg Refried beans
Isoleucine 0.242mg Refried beans
Leucine 0.438mg Refried beans
Lysine 0.377mg Refried beans
Methionine 0.083mg Refried beans
Phenylalanine 0.297mg Refried beans
Valine 0.287mg Refried beans
Histidine 153mg Refried beans
Trans Fat 0.016g 0g Chickpea flour (besan)
Saturated Fat 0.631g 0.693g Refried beans
Monounsaturated Fat 0.601g 1.504g Chickpea flour (besan)
Polyunsaturated fat 0.543g 2.983g Chickpea flour (besan)
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans 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
10%
Refried beans
58%
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.