Chickpeas vs. Flour — In-Depth Nutrition Comparison
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How are chickpeas and flour different?
- Chickpeas are richer in copper, fiber, manganese, phosphorus, and zinc, while flour is higher in vitamin B1, selenium, vitamin B3, vitamin B2, and iron.
- Flour covers your daily need for vitamin B1, 56% more than chickpeas.
- Chickpeas contain 3 times more fiber than flour. Chickpeas contain 7.6g of fiber, while flour contains 2.7g.
- Flour has a higher glycemic index (72) than chickpeas (36).
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +118.2% |
| Contains more CalciumCalcium | +226.7% |
| Contains more PotassiumPotassium | +172% |
| Contains more CopperCopper | +144.4% |
| Contains more ZincZinc | +118.6% |
| Contains more PhosphorusPhosphorus | +55.6% |
| Contains more ManganeseManganese | +51% |
| Contains more IronIron | +60.6% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +816.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +483.3% |
| Contains more Vitamin B6Vitamin B6 | +215.9% |
| Contains more Vitamin KVitamin K | +1233.3% |
| Contains more CholineCholine | +311.5% |
| Contains more Vitamin B1Vitamin B1 | +576.7% |
| Contains more Vitamin B2Vitamin B2 | +684.1% |
| Contains more Vitamin B3Vitamin B3 | +1022.4% |
| Contains more Vitamin B5Vitamin B5 | +53.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.116mg | 0.785mg | 56% |
| Selenium | 3.7µg | 33.9µg | 55% |
| Vitamin B3 | 0.526mg | 5.904mg | 34% |
| Vitamin B2 | 0.063mg | 0.494mg | 33% |
| Copper | 0.352mg | 0.144mg | 23% |
| Iron | 2.89mg | 4.64mg | 22% |
| Fiber | 7.6g | 2.7g | 20% |
| Carbs | 27.42g | 76.31g | 16% |
| Manganese | 1.03mg | 0.682mg | 15% |
| Calories | 164kcal | 364kcal | 10% |
| Phosphorus | 168mg | 108mg | 9% |
| Zinc | 1.53mg | 0.7mg | 8% |
| Vitamin B6 | 0.139mg | 0.044mg | 7% |
| Choline | 42.8mg | 10.4mg | 6% |
| Magnesium | 48mg | 22mg | 6% |
| Polyunsaturated fat | 1.156g | 0.413g | 5% |
| Potassium | 291mg | 107mg | 5% |
| Vitamin B5 | 0.286mg | 0.438mg | 3% |
| Folate | 172µg | 183µg | 3% |
| Vitamin K | 4µg | 0.3µg | 3% |
| Calcium | 49mg | 15mg | 3% |
| Protein | 8.86g | 10.33g | 3% |
| Fats | 2.59g | 0.98g | 2% |
| Vitamin E | 0.35mg | 0.06mg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Saturated fat | 0.269g | 0.155g | 1% |
| Monounsaturated fat | 0.583g | 0.087g | 1% |
| Net carbs | 19.82g | 73.61g | N/A |
| Sugar | 4.8g | 0.27g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.085mg | 0.127mg | 0% |
| Threonine | 0.329mg | 0.281mg | 0% |
| Isoleucine | 0.38mg | 0.357mg | 0% |
| Leucine | 0.631mg | 0.71mg | 0% |
| Lysine | 0.593mg | 0.228mg | 0% |
| Methionine | 0.116mg | 0.183mg | 0% |
| Phenylalanine | 0.475mg | 0.52mg | 0% |
| Valine | 0.372mg | 0.415mg | 0% |
| Histidine | 0.244mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +164.3% |
| Contains more WaterWater | +405.1% |
| Contains more OtherOther | +100% |
| Contains more ProteinProtein | +16.6% |
| Contains more CarbsCarbs | +178.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +570.1% |
| Contains more Poly. FatPolyunsaturated fat | +179.9% |
| Contains less Sat. FatSaturated fat | -42.4% |
