Beluga Lentils vs Chickpea Flour: Which Is Healthier?
Beluga Lentils and chickpea flour belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare beluga lentils and chickpea flour and help you learn more about their similarities and differences.
Beluga lentils (Lens culinaris) are a type of small, black lentils that are named after the caviar they resemble.
They are also known as black lentils or Caviar lentils. They are a staple food in many countries, such as India and the Middle East, and are used in various dishes such as soups, stews, salads, and curries.
Beluga lentils are a good source of plant-based protein and are also rich in fiber, iron, and folate.
They also contain a variety of other important vitamins and minerals, such as potassium, phosphorus, and vitamin B6. They have a firm texture and nutty flavor and are known for holding their shape well when cooked, making them a great ingredient in salads and side dishes.
Additionally, consuming lentils may have health benefits such as reducing the risk of heart disease, diabetes, and certain types of cancer, as well as promoting healthy digestion, maintaining healthy blood sugar levels, and helping in weight management.
Beluga lentils are also easy to cook and can be a great option for vegetarian and vegan meals.
Beluga Lentils is an excellent source of Vitamin B9 (Folate).
It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin C, Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
Chickpea flour, also known as gram flour or besan, is a type of flour made from ground, dried chickpeas.
It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its nutty, slightly sweet flavor.
Chickpea flour is a good source of several important nutrients, including potassium, iron, and B vitamins.
It can be used in a variety of dishes, including breads, pancakes, and fritters, and is also a key ingredient in traditional dishes such as falafel and socca.
There’s also a pasta made of chickpea flour. Check out how chickpea pasta compares to a regular pasta.
In addition to being a nutritious food, chickpea flour has been shown to have a number of potential health benefits.
It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.
Chickpea flour is also a good source of several important minerals, including iron, zinc, and magnesium.
Chickpea Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
It also contains a good amount of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin E, and Vitamin K.
Beluga Lentils vs Chickpea Flour Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing beluga lentils vs chickpea flour.
This comparison will start by comparing the caloric value of beluga lentils and chickpea flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Beluga Lentils vs Chickpea Flour Calories
Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing beluga lentils vs chickpea flour for weight loss, beluga lentils is slightly lower in calories, with 343 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.
However, both beluga lentils and chickpea flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Beluga Lentils vs Chickpea Flour Protein
Legumes and most legume products, including beluga lentils and chickpea flour, are important sources of plant-based protein.
Beluga Lentils offers around 13% more protein than chickpea flour.
Beluga Lentils has 25.7 grams of protein per 100 grams, while chickpea flour has 22.4 grams of protein per 100 grams.
Beluga Lentils vs Chickpea Flour Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in beluga lentils and chickpea flour.
The total amount of carbohydrates is around 4% higher in beluga lentils than in chickpea flour. It have 60 grams per 100 grams, compared to 57.8 grams in chickpea flour.
There’s less sugar in beluga lentils than in chickpea flour, 73% precisely.
One handful of beluga lentils (28 grams) contains 0.8 grams of sugar, while the same amount of chickpea flour contains 3 grams.
Lastly, let’s take a look at the dietary fiber in beluga lentils and chickpea flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 8.8 grams of fiber per portion, beluga lentils is a better source of fiber than chickpea flour which beluga lentils offers 3 grams per portion.
Beluga Lentils vs Chickpea Flour Fats
Like most other legumes, with the exception of lupins and peanuts, beluga lentils and chickpea flour are low in fat.
Fats in beluga lentils and chickpea flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in beluga lentils and chickpea flour:
- Beluga Lentils: 0 grams per 100 grams
- Chickpea Flour: 6.7 per 100 grams
Speaking of saturated fats, beluga lentils is 100% lower in saturated fats.
Beluga Lentils and chickpea flour contain 0 grams and 0.7 grams of saturated fat per 100 grams, respectively.
Beluga Lentils vs Chickpea Flour Vitamins Content
This section will discuss the vitamin content of beluga lentils and chickpea flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Beluga Lentils has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, chickpea flour has a higher amount of vitamin C.
Beluga Lentils and chickpea flour contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins beluga lentils and chickpea flour contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Beluga Lentils vs Chickpea Flour Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the beluga lentils and chickpea flour comparison focuses on their mineral content.
Beluga Lentils is a better source of fluoride, magnesium, manganese, potassium, selenium, and sodium than chickpea flour.
On the other hand, chickpea flour is a higher amount of calcium, copper, iron, phosphorus, and zinc.
Check out the table below to learn how beluga lentils and chickpea flour compare when it comes to mineral content.
The Final Word
Beluga Lentils and chickpea flour are highly nutritious and a great addition to a plant-based diet.
Both beluga lentils and chickpea flour are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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