Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flour
  5. Compare
  6. Flour vs. Chickpeas

Flour vs. Chickpeas — In-Depth Nutrition Comparison

Compare

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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more IronIron +60.6%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +816.2%
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%

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
4
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%
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 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~172µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +16.6%
Contains more CarbsCarbs +178.3%
Contains more FatsFats +164.3%
Contains more WaterWater +405.1%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
13% 29% 58%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated Fat -42.4%
Contains more Mono. FatMonounsaturated Fat +570.1%
Contains more Poly. FatPolyunsaturated 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
Calories 364kcal 164kcal Flour
Protein 10.33g 8.86g Flour
Fats 0.98g 2.59g Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Net carbs 73.61g 19.82g Flour
Carbs 76.31g 27.42g Flour
Magnesium 22mg 48mg Chickpeas
Calcium 15mg 49mg Chickpeas
Potassium 107mg 291mg Chickpeas
Iron 4.64mg 2.89mg Flour
Sugar 0.27g 4.8g Flour
Fiber 2.7g 7.6g Chickpeas
Copper 0.144mg 0.352mg Chickpeas
Zinc 0.7mg 1.53mg Chickpeas
Phosphorus 108mg 168mg Chickpeas
Sodium 2mg 7mg Flour
Vitamin A 0IU 27IU Chickpeas
Vitamin A 0µg 1µg Chickpeas
Vitamin E 0.06mg 0.35mg Chickpeas
Manganese 0.682mg 1.03mg Chickpeas
Selenium 33.9µg 3.7µg Flour
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
Vitamin K 0.3µg 4µg Chickpeas
Folate 183µg 172µg Flour
Choline 10.4mg 42.8mg Chickpeas
Saturated Fat 0.155g 0.269g Flour
Monounsaturated Fat 0.087g 0.583g Chickpeas
Polyunsaturated fat 0.413g 1.156g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Chickpeas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter
Chickpeas
Chickpeas vs Hummus
Hummus
Chickpeas
Chickpeas vs Pea raw
Pea raw
Chickpeas
Chickpeas vs Bean raw
Bean raw

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
46%
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.