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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 Soybean and Chickpea flour (besan)?

  • Soybean is 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 Soybean. Soybean has 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
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.
Soybean
Soybean
3
:
7
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Calcium +126.7%
Contains less Sodium -98.4%
Contains more Magnesium +93%
Contains more Phosphorus +29.8%
Contains more Potassium +64.3%
Contains more Zinc +144.3%
Contains more Copper +124.1%
Contains more Manganese +94.2%
Contains more Selenium +13.7%
Equal in Iron - 4.86
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
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 +126.7%
Contains less Sodium -98.4%
Contains more Magnesium +93%
Contains more Phosphorus +29.8%
Contains more Potassium +64.3%
Contains more Zinc +144.3%
Contains more Copper +124.1%
Contains more Manganese +94.2%
Contains more Selenium +13.7%
Equal in Iron - 4.86

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.
Soybean
Soybean
3
:
7
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin C +∞%
Contains more Vitamin B2 +168.9%
Contains more Vitamin K +111%
Contains more Vitamin A +355.6%
Contains more Vitamin E +137.1%
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +341.6%
Contains more Vitamin B5 +238.5%
Contains more Vitamin B6 +110.3%
Contains more Folate +709.3%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 B2 +168.9%
Contains more Vitamin K +111%
Contains more Vitamin A +355.6%
Contains more Vitamin E +137.1%
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +341.6%
Contains more Vitamin B5 +238.5%
Contains more Vitamin B6 +110.3%
Contains more Folate +709.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
2
:
3
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Fats +34.1%
Contains more Water +508.5%
Contains more Protein +23%
Contains more Carbs +591.6%
Contains more Other +47.6%
Soybean
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
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 Fats +34.1%
Contains more Water +508.5%
Contains more Protein +23%
Contains more Carbs +591.6%
Contains more Other +47.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Monounsaturated Fat +31.7%
Contains more Polyunsaturated fat +69.8%
Contains less Saturated Fat -46.6%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 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 +31.7%
Contains more Polyunsaturated fat +69.8%
Contains less Saturated Fat -46.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean 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 Soybean Chickpea flour (besan) Opinion
Net carbs 2.36g 47.02g Chickpea flour (besan)
Protein 18.21g 22.39g Chickpea flour (besan)
Fats 8.97g 6.69g Soybean
Carbs 8.36g 57.82g Chickpea flour (besan)
Calories 172kcal 387kcal Chickpea flour (besan)
Sugar 3g 10.85g Soybean
Fiber 6g 10.8g Chickpea flour (besan)
Calcium 102mg 45mg Soybean
Iron 5.14mg 4.86mg Soybean
Magnesium 86mg 166mg Chickpea flour (besan)
Phosphorus 245mg 318mg Chickpea flour (besan)
Potassium 515mg 846mg Chickpea flour (besan)
Sodium 1mg 64mg Soybean
Zinc 1.15mg 2.81mg Chickpea flour (besan)
Copper 0.407mg 0.912mg Chickpea flour (besan)
Manganese 0.824mg 1.6mg Chickpea flour (besan)
Selenium 7.3µg 8.3µg Chickpea flour (besan)
Vitamin A 9IU 41IU Chickpea flour (besan)
Vitamin A RAE 0µg 2µg Chickpea flour (besan)
Vitamin E 0.35mg 0.83mg Chickpea flour (besan)
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.486mg Chickpea flour (besan)
Vitamin B2 0.285mg 0.106mg Soybean
Vitamin B3 0.399mg 1.762mg Chickpea flour (besan)
Vitamin B5 0.179mg 0.606mg Chickpea flour (besan)
Vitamin B6 0.234mg 0.492mg Chickpea flour (besan)
Folate 54µg 437µg Chickpea flour (besan)
Vitamin K 19.2µg 9.1µg Soybean
Tryptophan 0.242mg Soybean
Threonine 0.723mg Soybean
Isoleucine 0.807mg Soybean
Leucine 1.355mg Soybean
Lysine 1.108mg Soybean
Methionine 0.224mg Soybean
Phenylalanine 0.869mg Soybean
Valine 0.831mg Soybean
Histidine 0.449mg Soybean
Saturated Fat 1.297g 0.693g Chickpea flour (besan)
Monounsaturated Fat 1.981g 1.504g Soybean
Polyunsaturated fat 5.064g 2.983g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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
23%
Soybean
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
75%
Soybean
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 7.85g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated Fat (difference - 0.604g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 14)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $3.4)
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. 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.