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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 are higher in copper, fiber, manganese, phosphorus, and zinc.
  • Flour covers your daily need for vitamin B1, 56% more than chickpeas.
  • Flour contains 11 times more vitamin B3 than chickpeas. Flour contains 5.904mg of vitamin B3, while chickpeas contain 0.526mg.
  • Flour has a higher glycemic index (72) than chickpeas (36).

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~172µg

All nutrients comparison - raw data values

Nutrient Flour Chickpeas DV% diff.
Vitamin B1 0.785mg 0.116mg 56%
Selenium 33.9µg 3.7µg 55%
Vitamin B3 5.904mg 0.526mg 34%
Vitamin B2 0.494mg 0.063mg 33%
Copper 0.144mg 0.352mg 23%
Iron 4.64mg 2.89mg 22%
Fiber 2.7g 7.6g 20%
Carbs 76.31g 27.42g 16%
Manganese 0.682mg 1.03mg 15%
Calories 364kcal 164kcal 10%
Phosphorus 108mg 168mg 9%
Zinc 0.7mg 1.53mg 8%
Vitamin B6 0.044mg 0.139mg 7%
Magnesium 22mg 48mg 6%
Choline 10.4mg 42.8mg 6%
Potassium 107mg 291mg 5%
Polyunsaturated fat 0.413g 1.156g 5%
Protein 10.33g 8.86g 3%
Calcium 15mg 49mg 3%
Vitamin B5 0.438mg 0.286mg 3%
Vitamin K 0.3µg 4µg 3%
Folate 183µg 172µg 3%
Fats 0.98g 2.59g 2%
Vitamin E 0.06mg 0.35mg 2%
Vitamin C 0mg 1.3mg 1%
Saturated fat 0.155g 0.269g 1%
Monounsaturated fat 0.087g 0.583g 1%
Protein per 100 calories 2.8g 5.4g N/A
Calories per 10 g protein 352kcal 185kcal N/A
Weight per 100 calories 27g 61g N/A
Unsaturated / Saturated Fat ratio 3.2 6.5 N/A
Net carbs 73.61g 19.82g N/A
Sugar 0.27g 4.8g N/A
Sodium 2mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.127mg 0.085mg 0%
Threonine 0.281mg 0.329mg 0%
Isoleucine 0.357mg 0.38mg 0%
Leucine 0.71mg 0.631mg 0%
Lysine 0.228mg 0.593mg 0%
Methionine 0.183mg 0.116mg 0%
Phenylalanine 0.52mg 0.475mg 0%
Valine 0.415mg 0.372mg 0%
Histidine 0.23mg 0.244mg 0%

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%

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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.