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  6. Bean raw vs. Chickpea flour (besan)

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

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How are bean raw and chickpea flour (besan) different?

  • Bean raw is higher in selenium, folate, vitamin B1, fiber, potassium, phosphorus, vitamin B2, and vitamin C; however, chickpea flour (besan) is richer in manganese and fats.
  • Daily need coverage for selenium for bean raw is 36% higher.

Beans, pinto, mature seeds, raw and Chickpea flour (besan) are the varieties used in this article.

Infographic

Bean raw vs Chickpea flour (besan) infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +151.1%
Contains more PotassiumPotassium +64.7%
Contains more PhosphorusPhosphorus +29.2%
Contains less SodiumSodium -81.3%
Contains more SeleniumSelenium +236.1%
Contains more ZincZinc +23.2%
Contains more ManganeseManganese +39.4%
~equal in Magnesium ~166mg
~equal in Iron ~4.86mg
~equal in Copper ~0.912mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +29.5%
Contains more FolateFolate +20.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +295.2%
Contains more Vitamin B3Vitamin B3 +50.1%
Contains more Vitamin KVitamin K +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.492mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Chickpea flour (besan) DV% diff.
Selenium 27.9µg 8.3µg 36%
Folate 525µg 437µg 22%
Manganese 1.148mg 1.6mg 20%
Fiber 15.5g 10.8g 19%
Vitamin B1 0.713mg 0.486mg 19%
Polyunsaturated fat 0.407g 2.983g 17%
Potassium 1393mg 846mg 16%
Starch 34.17g 14%
Phosphorus 411mg 318mg 13%
Choline 66.2mg 12%
Fats 1.23g 6.69g 8%
Vitamin B2 0.212mg 0.106mg 8%
Vitamin C 6.3mg 0mg 7%
Calcium 113mg 45mg 7%
Zinc 2.28mg 2.81mg 5%
Vitamin E 0.21mg 0.83mg 4%
Vitamin B3 1.174mg 1.762mg 4%
Vitamin B5 0.785mg 0.606mg 4%
Iron 5.07mg 4.86mg 3%
Vitamin K 5.6µg 9.1µg 3%
Monounsaturated fat 0.229g 1.504g 3%
Calories 347kcal 387kcal 2%
Protein 21.42g 22.39g 2%
Carbs 62.55g 57.82g 2%
Magnesium 176mg 166mg 2%
Copper 0.893mg 0.912mg 2%
Sodium 12mg 64mg 2%
Saturated fat 0.235g 0.693g 2%
Vitamin B6 0.474mg 0.492mg 1%
Protein per 100 calories 6.2g 5.8g N/A
Calories per 10 g protein 162kcal 173kcal N/A
Weight per 100 calories 29g 26g N/A
Unsaturated / Saturated Fat ratio 2.7 6.5 N/A
Net carbs 47.05g 47.02g N/A
Sugar 2.11g 10.85g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +443.9%
~equal in Protein ~22.39g
~equal in Carbs ~57.82g
~equal in Water ~10.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 less Sat. FatSaturated fat -66.1%
Contains more Mono. FatMonounsaturated fat +556.8%
Contains more Poly. FatPolyunsaturated fat +632.9%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.