Beans vs. Chickpea flour (besan) — In-Depth Nutrition Comparison
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What are the main differences between beans and chickpea flour (besan)?
- Chickpea flour (besan) has more folate, copper, iron, protein, magnesium, phosphorus, vitamin B1, vitamin B6, fiber, and potassium than beans.
- Chickpea flour (besan)'s daily need coverage for folate is 103% higher.
We used Beans, baked, canned, no salt added and Chickpea flour (besan) types in this comparison.
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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.
| Contains less SodiumSodium | -98.4% |
| Contains more MagnesiumMagnesium | +418.8% |
| Contains more PotassiumPotassium | +185.8% |
| Contains more IronIron | +1575.9% |
| Contains more CopperCopper | +342.7% |
| Contains more ZincZinc | +100.7% |
| Contains more PhosphorusPhosphorus | +205.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +84.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin EVitamin E | +453.3% |
| Contains more Vitamin B1Vitamin B1 | +224% |
| Contains more Vitamin B2Vitamin B2 | +76.7% |
| Contains more Vitamin B3Vitamin B3 | +309.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +278.5% |
| Contains more Vitamin KVitamin K | +1037.5% |
| Contains more FolateFolate | +1720.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 24µg | 437µg | 103% |
| Copper | 0.206mg | 0.912mg | 78% |
| Manganese | 1.6mg | 70% | |
| Iron | 0.29mg | 4.86mg | 57% |
| Protein | 4.8g | 22.39g | 35% |
| Magnesium | 32mg | 166mg | 32% |
| Phosphorus | 104mg | 318mg | 31% |
| Vitamin B1 | 0.15mg | 0.486mg | 28% |
| Vitamin B6 | 0.13mg | 0.492mg | 28% |
| Fiber | 5.5g | 10.8g | 21% |
| Polyunsaturated fat | 0.172g | 2.983g | 19% |
| Potassium | 296mg | 846mg | 16% |
| Calories | 105kcal | 387kcal | 14% |
| Zinc | 1.4mg | 2.81mg | 13% |
| Carbs | 20.49g | 57.82g | 12% |
| Vitamin B5 | 0.606mg | 12% | |
| Fats | 0.4g | 6.69g | 10% |
| Vitamin B3 | 0.43mg | 1.762mg | 8% |
| Selenium | 4.5µg | 8.3µg | 7% |
| Vitamin K | 0.8µg | 9.1µg | 7% |
| Choline | 30.8mg | 6% | |
| Vitamin E | 0.15mg | 0.83mg | 5% |
| Vitamin B2 | 0.06mg | 0.106mg | 4% |
| Monounsaturated fat | 0.035g | 1.504g | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Sodium | 1mg | 64mg | 3% |
| Saturated fat | 0.103g | 0.693g | 3% |
| Calcium | 50mg | 45mg | 1% |
| Protein per 100 calories | 4.6g | 5.8g | N/A |
| Calories per 10 g protein | 219kcal | 173kcal | N/A |
| Weight per 100 calories | 95g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 2 | 6.5 | N/A |
| Net carbs | 14.99g | 47.02g | N/A |
| Sugar | 7.78g | 10.85g | N/A |
| Vitamin A | 5µg | 2µg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 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 | +606.2% |
| Contains more ProteinProtein | +366.5% |
| Contains more FatsFats | +1572.5% |
| Contains more CarbsCarbs | +182.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
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 | -85.1% |
| Contains more Mono. FatMonounsaturated fat | +4197.1% |
| Contains more Poly. FatPolyunsaturated fat | +1634.3% |
