Black Beans vs Chickpea Flour: How Do They Compare?
Black Beans 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 black beans and chickpea flour and help you learn more about their similarities and differences.
Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.
Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.
They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.
Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
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.
Black Beans 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 black beans vs chickpea flour.
This comparison will start by comparing the caloric value of black beans and chickpea flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Black Beans 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 black beans vs chickpea flour for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.
However, both black beans 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.
Black Beans vs Chickpea Flour Protein
Legumes and most legume products, including black beans and chickpea flour, are important sources of plant-based protein.
Chickpea Flour offers around 4% more protein than black beans.
Chickpea Flour has 22.4 grams of protein per 100 grams, while black beans have 21.6 grams of protein per 100 grams.
Black Beans 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 black beans and chickpea flour.
The total amount of carbohydrates is around 7% higher in black beans than in chickpea flour. They have 62.4 grams per 100 grams, compared to 57.8 grams in chickpea flour.
There’s less sugar in black beans than in chickpea flour, 80% precisely.
One handful of black beans (28 grams) contains 0.6 grams of sugar, while the same amount of chickpea flour contains 3 grams.
Lastly, let’s take a look at the dietary fiber in black beans and chickpea flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.3 grams of fiber per portion, black beans are a better source of fiber than chickpea flour which black beans offer 3 grams per portion.
Black Beans vs Chickpea Flour Fats
Like most other legumes, with the exception of lupins and peanuts, black beans and chickpea flour are low in fat.
Fats in black beans and chickpea flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in black beans and chickpea flour:
- Black Beans: 1.4 grams per 100 grams
- Chickpea Flour: 6.7 per 100 grams
Speaking of saturated fats, black beans are 43% lower in saturated fats.
Black Beans and chickpea flour contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.
Black Beans vs Chickpea Flour Vitamins Content
This section will discuss the vitamin content of black beans and chickpea flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Black Beans have a higher amount of vitamin A, vitamin B6 (Pyroxidine), vitamin E, and vitamin K.
However, chickpea flour has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).
Black Beans and chickpea flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins black beans 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)
Black Beans 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 black beans and chickpea flour comparison focuses on their mineral content.
Black Beans are a better source of copper, fluoride, manganese, selenium, and sodium than chickpea flour.
On the other hand, chickpea flour is a higher amount of calcium, iron, magnesium, phosphorus, potassium, and zinc.
Check out the table below to learn how black beans and chickpea flour compare when it comes to mineral content.
The Final Word
Black Beans and chickpea flour are highly nutritious and a great addition to a plant-based diet.
Both black beans 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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