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  6. Soybean vs. Chickpea flour (besan)

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

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

  • Soybeans are richer in vitamin B2, while chickpea flour (besan) is higher in folate, copper, manganese, vitamin B1, vitamin B6, fiber, magnesium, zinc, and phosphorus.
  • Chickpea flour (besan)'s daily need coverage for folate is 96% higher.
  • Chickpea flour (besan) has 3 times less vitamin B2 than soybeans. Soybeans have 0.285mg of vitamin B2, while chickpea flour (besan) has 0.106mg.

We used Soybeans, mature cooked, boiled, without salt and Chickpea flour (besan) types in this comparison.

Infographic

Soybean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 CalciumCalcium +126.7%
Contains less SodiumSodium -98.4%
Contains more MagnesiumMagnesium +93%
Contains more PotassiumPotassium +64.3%
Contains more CopperCopper +124.1%
Contains more ZincZinc +144.3%
Contains more PhosphorusPhosphorus +29.8%
Contains more ManganeseManganese +94.2%
Contains more SeleniumSelenium +13.7%
~equal in Iron ~4.86mg

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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 Vitamin B2Vitamin B2 +168.9%
Contains more Vitamin KVitamin K +111%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +137.1%
Contains more Vitamin B1Vitamin B1 +213.5%
Contains more Vitamin B3Vitamin B3 +341.6%
Contains more Vitamin B5Vitamin B5 +238.5%
Contains more Vitamin B6Vitamin B6 +110.3%
Contains more FolateFolate +709.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Chickpea flour (besan) DV% diff.
Folate 54µg 437µg 96%
Copper 0.407mg 0.912mg 56%
Manganese 0.824mg 1.6mg 34%
Vitamin B1 0.155mg 0.486mg 28%
Vitamin B6 0.234mg 0.492mg 20%
Fiber 6g 10.8g 19%
Magnesium 86mg 166mg 19%
Carbs 8.36g 57.82g 16%
Zinc 1.15mg 2.81mg 15%
Polyunsaturated fat 5.064g 2.983g 14%
Vitamin B2 0.285mg 0.106mg 14%
Calories 172kcal 387kcal 11%
Potassium 515mg 846mg 10%
Phosphorus 245mg 318mg 10%
Vitamin B3 0.399mg 1.762mg 9%
Choline 47.5mg 9%
Vitamin B5 0.179mg 0.606mg 9%
Protein 18.21g 22.39g 8%
Vitamin K 19.2µg 9.1µg 8%
Calcium 102mg 45mg 6%
Fats 8.97g 6.69g 4%
Iron 5.14mg 4.86mg 3%
Saturated fat 1.297g 0.693g 3%
Vitamin E 0.35mg 0.83mg 3%
Sodium 1mg 64mg 3%
Selenium 7.3µg 8.3µg 2%
Vitamin C 1.7mg 0mg 2%
Monounsaturated fat 1.981g 1.504g 1%
Net carbs 2.36g 47.02g N/A
Sugar 3g 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.242mg 0%
Threonine 0.723mg 0%
Isoleucine 0.807mg 0%
Leucine 1.355mg 0%
Lysine 1.108mg 0%
Methionine 0.224mg 0%
Phenylalanine 0.869mg 0%
Valine 0.831mg 0%
Histidine 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 FatsFats +34.1%
Contains more WaterWater +508.5%
Contains more ProteinProtein +23%
Contains more CarbsCarbs +591.6%
Contains more OtherOther +47.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 +31.7%
Contains more Poly. FatPolyunsaturated fat +69.8%
Contains less Sat. FatSaturated fat -46.6%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.