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  6. Flour vs. Chickpeas

Flour vs. Chickpeas — In-Depth Nutrition Comparison

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How are Flour and Chickpeas different?

  • Flour is richer in Vitamin B1, Selenium, Vitamin B3, Vitamin B2, and Iron, while Chickpeas is higher in Copper, Fiber, Manganese, Phosphorus, and Zinc.
  • Flour covers your daily need of Vitamin B1 56% more than Chickpeas.
  • Flour contains 11 times more Vitamin B3 than Chickpeas. Flour contains 5.904mg of Vitamin B3, while Chickpeas contains 0.526mg.

Wheat flour, white, all-purpose, enriched, bleached and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Flour vs Chickpeas 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.
Flour
Flour
3
:
7
Chickpeas
Chickpeas
Contains more Iron +60.6%
Contains less Sodium -71.4%
Contains more Selenium +816.2%
Contains more Calcium +226.7%
Contains more Magnesium +118.2%
Contains more Phosphorus +55.6%
Contains more Potassium +172%
Contains more Zinc +118.6%
Contains more Copper +144.4%
Contains more Manganese +51%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Iron +60.6%
Contains less Sodium -71.4%
Contains more Selenium +816.2%
Contains more Calcium +226.7%
Contains more Magnesium +118.2%
Contains more Phosphorus +55.6%
Contains more Potassium +172%
Contains more Zinc +118.6%
Contains more Copper +144.4%
Contains more Manganese +51%

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.
Flour
Flour
5
:
5
Chickpeas
Chickpeas
Contains more Vitamin B1 +576.7%
Contains more Vitamin B2 +684.1%
Contains more Vitamin B3 +1022.4%
Contains more Vitamin B5 +53.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +483.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +215.9%
Contains more Vitamin K +1233.3%
Equal in Folate - 172
Flour
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% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin B1 +576.7%
Contains more Vitamin B2 +684.1%
Contains more Vitamin B3 +1022.4%
Contains more Vitamin B5 +53.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +483.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +215.9%
Contains more Vitamin K +1233.3%
Equal in Folate - 172

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Chickpeas
Chickpeas
Contains more Protein +16.6%
Contains more Carbs +178.3%
Contains more Fats +164.3%
Contains more Water +405.1%
Contains more Other +100%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +16.6%
Contains more Carbs +178.3%
Contains more Fats +164.3%
Contains more Water +405.1%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Chickpeas
Chickpeas
Contains less Saturated Fat -42.4%
Contains more Monounsaturated Fat +570.1%
Contains more Polyunsaturated fat +179.9%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -42.4%
Contains more Monounsaturated Fat +570.1%
Contains more Polyunsaturated fat +179.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Chickpeas
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Chickpeas Opinion
Net carbs 73.61g 19.82g Flour
Protein 10.33g 8.86g Flour
Fats 0.98g 2.59g Chickpeas
Carbs 76.31g 27.42g Flour
Calories 364kcal 164kcal Flour
Sugar 0.27g 4.8g Flour
Fiber 2.7g 7.6g Chickpeas
Calcium 15mg 49mg Chickpeas
Iron 4.64mg 2.89mg Flour
Magnesium 22mg 48mg Chickpeas
Phosphorus 108mg 168mg Chickpeas
Potassium 107mg 291mg Chickpeas
Sodium 2mg 7mg Flour
Zinc 0.7mg 1.53mg Chickpeas
Copper 0.144mg 0.352mg Chickpeas
Manganese 0.682mg 1.03mg Chickpeas
Selenium 33.9µg 3.7µg Flour
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.06mg 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.785mg 0.116mg Flour
Vitamin B2 0.494mg 0.063mg Flour
Vitamin B3 5.904mg 0.526mg Flour
Vitamin B5 0.438mg 0.286mg Flour
Vitamin B6 0.044mg 0.139mg Chickpeas
Folate 183µg 172µg Flour
Vitamin K 0.3µg 4µg Chickpeas
Tryptophan 0.127mg 0.085mg Flour
Threonine 0.281mg 0.329mg Chickpeas
Isoleucine 0.357mg 0.38mg Chickpeas
Leucine 0.71mg 0.631mg Flour
Lysine 0.228mg 0.593mg Chickpeas
Methionine 0.183mg 0.116mg Flour
Phenylalanine 0.52mg 0.475mg Flour
Valine 0.415mg 0.372mg Flour
Histidine 0.23mg 0.244mg Chickpeas
Saturated Fat 0.155g 0.269g Flour
Monounsaturated Fat 0.087g 0.583g Chickpeas
Polyunsaturated fat 0.413g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Chickpeas
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
50%
Flour
21%
Chickpeas
Minerals Daily Need Coverage Score
59%
Flour
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.53g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.114g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
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 ($1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.