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  6. Chickpeas vs. Flour

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.

Infographic

Chickpeas vs Flour 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.
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%
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%
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.
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%
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%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~183µg

All nutrients comparison - raw data values

Nutrient Chickpeas Flour 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%
Magnesium 48mg 22mg 6%
Choline 42.8mg 10.4mg 6%
Potassium 291mg 107mg 5%
Polyunsaturated fat 1.156g 0.413g 5%
Protein 8.86g 10.33g 3%
Calcium 49mg 15mg 3%
Vitamin B5 0.286mg 0.438mg 3%
Vitamin K 4µg 0.3µg 3%
Folate 172µg 183µg 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%
Protein per 100 calories 5.4g 2.8g N/A
Calories per 10 g protein 185kcal 352kcal N/A
Weight per 100 calories 61g 27g N/A
Unsaturated / Saturated Fat ratio 6.5 3.2 N/A
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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
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
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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
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
Contains more Mono. FatMonounsaturated fat +570.1%
Contains more Poly. FatPolyunsaturated fat +179.9%
Contains less Sat. FatSaturated fat -42.4%

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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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.