Bulgur vs Chickpea Flour: Which Is Healthier?

Although bulgur and chickpea flour belong to different food groups, while bulgur belong is a grain, and chickpea flour belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares bulgur and chickpea flour, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how bulgur and chickpea flour compare specifically.

Bulgur

Bulgur (Triticum aestivum) is a type of whole wheat that is made by steaming, drying, and then coarsely grinding wheat berries.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Bulgur is a staple ingredient in Middle Eastern and Mediterranean cuisines, often used in dishes such as tabbouleh and kibbeh. It can also be used in soups, stews, and as a stuffing. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Bulgur is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Bulgur is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Chickpea Flour

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.

Bulgur 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 bulgur vs chickpea flour.

This comparison will start by comparing the caloric value of bulgur and chickpea flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Bulgur vs Chickpea Flour Calories

Most calories in raw grains and 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 bulgur vs chickpea flour for weight loss, bulgur is slightly lower in calories, with 342 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.

However, both bulgur 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.

Bulgur vs Chickpea Flour Protein

Legumes and most legume products, including bulgur and chickpea flour, are important sources of plant-based protein.

Chickpea Flour offers around 45% more protein than bulgur.

Chickpea Flour has 22.4 grams of protein per 100 grams, while bulgur has 12.3 grams of protein per 100 grams.

Bulgur 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 bulgur and chickpea flour.

The total amount of carbohydrates is around 24% higher in bulgur than in chickpea flour. It have 75.9 grams per 100 grams, compared to 57.8 grams in chickpea flour.

There’s less sugar in bulgur than in chickpea flour, 97% precisely.

One handful of bulgur (28 grams) contains 0.1 grams of sugar, while the same amount of chickpea flour contains 3 grams.

Lastly, let’s take a look at the dietary fiber in bulgur and chickpea flour.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.5 grams of fiber per portion, bulgur is a better source of fiber than chickpea flour which bulgur offers 3 grams per portion.

Bulgur vs Chickpea Flour Fats

Like most other grains and legumes, with the exception of lupins and peanuts, bulgur and chickpea flour are low in fat.

Fats in bulgur and chickpea flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in bulgur and chickpea flour:

• Bulgur: 1.3 grams per 100 grams
• Chickpea Flour: 6.7 per 100 grams

Speaking of saturated fats, bulgur is 71% lower in saturated fats.

Bulgur and chickpea flour contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Bulgur vs Chickpea Flour Vitamins Content

This section will discuss the vitamin content of bulgur and chickpea flour.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Bulgur has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, chickpea flour has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

Bulgur 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 bulgur and chickpea flour contain side by side, so you can easily compare them.

Bulgur 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 bulgur and chickpea flour comparison focuses on their mineral content.

Bulgur is a better source of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than chickpea flour.

On the other hand, chickpea flour is a higher amount of manganese.

Check out the table below to learn how bulgur and chickpea flour compare when it comes to mineral content.

The Final Word

Bulgur and chickpea flour are highly nutritious and a great addition to a plant-based diet.

Both bulgur 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 grains 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 and grains are a 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.