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Chickpea vs Flour - In-Depth Nutrition Comparison

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What are the differences between Chickpea and Flour?

  • Chickpea 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's daily need coverage for Manganese is 897% more.
  • Chickpea has 12 times more Vitamin B6 than Flour. While Chickpea has 0.535mg of Vitamin B6, Flour has only 0.044mg.

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

Infographic

Chickpea vs Flour infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Flour
Contains more Calcium +280%
Contains more Magnesium +259.1%
Contains more Phosphorus +133.3%
Contains more Potassium +571%
Contains more Zinc +294.3%
Contains more Copper +355.6%
Contains less Sodium -91.7%
Equal in Iron - 4.64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +280%
Contains more Magnesium +259.1%
Contains more Phosphorus +133.3%
Contains more Potassium +571%
Contains more Zinc +294.3%
Contains more Copper +355.6%
Contains less Sodium -91.7%
Equal in Iron - 4.64

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +262.6%
Contains more Vitamin B6 +1115.9%
Contains more Folate +204.4%
Contains more Vitamin K +2900%
Contains more Vitamin B1 +64.6%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +283.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +262.6%
Contains more Vitamin B6 +1115.9%
Contains more Folate +204.4%
Contains more Vitamin K +2900%
Contains more Vitamin B1 +64.6%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +283.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea Flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chickpea Flour Opinion
Net carbs 50.75g 73.61g Flour
Protein 20.47g 10.33g Chickpea
Fats 6.04g 0.98g Chickpea
Carbs 62.95g 76.31g Flour
Calories 378kcal 364kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g 0.27g Flour
Fiber 12.2g 2.7g Chickpea
Calcium 57mg 15mg Chickpea
Iron 4.31mg 4.64mg Flour
Magnesium 79mg 22mg Chickpea
Phosphorus 252mg 108mg Chickpea
Potassium 718mg 107mg Chickpea
Sodium 24mg 2mg Flour
Zinc 2.76mg 0.7mg Chickpea
Copper 0.656mg 0.144mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg 0.06mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.785mg Flour
Vitamin B2 0.212mg 0.494mg Flour
Vitamin B3 1.541mg 5.904mg Flour
Vitamin B5 1.588mg 0.438mg Chickpea
Vitamin B6 0.535mg 0.044mg Chickpea
Folate 557µg 183µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 0.3µg Chickpea
Tryptophan 0.2mg 0.127mg Chickpea
Threonine 0.766mg 0.281mg Chickpea
Isoleucine 0.882mg 0.357mg Chickpea
Leucine 1.465mg 0.71mg Chickpea
Lysine 1.377mg 0.228mg Chickpea
Methionine 0.27mg 0.183mg Chickpea
Phenylalanine 1.103mg 0.52mg Chickpea
Valine 0.865mg 0.415mg Chickpea
Histidine 0.566mg 0.23mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 0.603g 0.155g Flour
Monounsaturated Fat 1.377g 0.087g Chickpea
Polyunsaturated fat 2.731g 0.413g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
50
Flour
Mineral Summary Score
88
Chickpea
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
62%
Flour
Carbohydrates
63%
Chickpea
76%
Flour
Fats
28%
Chickpea
5%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 10.43g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.448g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - 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.