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  6. Chickpea raw vs. Flour

Chickpea raw vs. Flour — In-Depth Nutrition Comparison

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What are the differences between chickpea raw and flour?

  • Chickpea raw is higher in manganese, folate, copper, fiber, vitamin B6, and vitamin B5, yet flour is higher in selenium, vitamin B3, vitamin B1, and vitamin B2.
  • Chickpea raw's daily need coverage for manganese is 897% more.
  • Chickpea raw has 12 times more vitamin B6 than flour. While chickpea raw has 0.535mg of vitamin B6, flour has only 0.044mg.
  • The glycemic index of chickpea raw is lower.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Chickpea raw vs Flour 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +571%
Contains more CopperCopper +355.6%
Contains more ZincZinc +294.3%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +3024%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +∞%
~equal in Iron ~4.64mg

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Flour
Flour
3
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1266.7%
Contains more Vitamin B5Vitamin B5 +262.6%
Contains more Vitamin B6Vitamin B6 +1115.9%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +204.4%
Contains more CholineCholine +854.8%
Contains more Vitamin B1Vitamin B1 +64.6%
Contains more Vitamin B2Vitamin B2 +133%
Contains more Vitamin B3Vitamin B3 +283.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Flour DV% diff.
Manganese 21.306mg 0.682mg 897%
Folate 557µg 183µg 94%
Selenium 0µg 33.9µg 62%
Copper 0.656mg 0.144mg 57%
Vitamin B6 0.535mg 0.044mg 38%
Fiber 12.2g 2.7g 38%
Vitamin B3 1.541mg 5.904mg 27%
Vitamin B1 0.477mg 0.785mg 26%
Vitamin B5 1.588mg 0.438mg 23%
Vitamin B2 0.212mg 0.494mg 22%
Phosphorus 252mg 108mg 21%
Protein 20.47g 10.33g 20%
Zinc 2.76mg 0.7mg 19%
Potassium 718mg 107mg 18%
Choline 99.3mg 10.4mg 16%
Polyunsaturated fat 2.731g 0.413g 15%
Magnesium 79mg 22mg 14%
Fats 6.04g 0.98g 8%
Vitamin K 9µg 0.3µg 7%
Vitamin E 0.82mg 0.06mg 5%
Iron 4.31mg 4.64mg 4%
Calcium 57mg 15mg 4%
Carbs 62.95g 76.31g 4%
Vitamin C 4mg 0mg 4%
Monounsaturated fat 1.377g 0.087g 3%
Saturated fat 0.603g 0.155g 2%
Calories 378kcal 364kcal 1%
Sodium 24mg 2mg 1%
Net carbs 50.75g 73.61g N/A
Sugar 10.7g 0.27g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.127mg 0%
Threonine 0.766mg 0.281mg 0%
Isoleucine 0.882mg 0.357mg 0%
Leucine 1.465mg 0.71mg 0%
Lysine 1.377mg 0.228mg 0%
Methionine 0.27mg 0.183mg 0%
Phenylalanine 1.103mg 0.52mg 0%
Valine 0.865mg 0.415mg 0%
Histidine 0.566mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +98.2%
Contains more FatsFats +516.3%
Contains more OtherOther +521.7%
Contains more CarbsCarbs +21.2%
Contains more WaterWater +55.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +1482.8%
Contains more Poly. FatPolyunsaturated fat +561.3%
Contains less Sat. FatSaturated fat -74.3%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.