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Flour vs Chickpea - In-Depth Nutrition Comparison

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What are the differences between Flour and Chickpea?

  • Flour is higher in Vitamin B3, Vitamin B1, and Vitamin B2, yet Chickpea is higher in Manganese, Folate, Selenium, Copper, Fiber, Vitamin B6, and Vitamin B5.
  • Chickpea's daily need coverage for Manganese is 897% more.
  • Flour has 4 times more Vitamin B3 than Chickpea. While Flour has 5.904mg of Vitamin B3, Chickpea has only 1.541mg.

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

Infographic

Flour vs Chickpea 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
Flour
2
:
Contains less Sodium -91.7%
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%
Equal in Iron - 4.31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains less Sodium -91.7%
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%
Equal in Iron - 4.31

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
Flour
3
:
Contains more Vitamin B1 +64.6%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +283.1%
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%
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%
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%
Contains more Vitamin B1 +64.6%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +283.1%
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%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Chickpea
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
50
Flour
74
Chickpea
Mineral Summary Score
40
Flour
88
Chickpea

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
62%
Flour
123%
Chickpea
Carbohydrates
76%
Flour
63%
Chickpea
Fats
5%
Flour
28%
Chickpea

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