Cashews vs Chickpea Flour: How Do They Compare?
Although cashews and chickpea flour belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While cashews belong to the nuts and seeds group, chickpea flour belong to legumes food group.
That’s why we decided to create an in-depth article that compares cashews and chickpea flour, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how cashews and chickpea flour compare specifically.
Cashews
Cashews (Anacardium occidentale) is a type of nut that is native to South America.
These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.
Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.
Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.
They can also be ground into flour or used to make cashew butter.
Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.
They can be purchased raw, roasted, or salted and are often sold with the skin removed.
Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.
They are delicious and nutritious and can be easily incorporated into many dishes.
Cashews is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.
It also contains a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.
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.
Cashews 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 cashews vs chickpea flour.
This comparison will start by comparing the caloric value of cashews and chickpea flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Cashews | Chickpea Flour | |
---|---|---|
Energy | 553 kcal | 387 kcal |
Carbs | 30.2 g | 57.8 g |
Sugar | 5.91 g | 10.8 g |
Fiber | 3.3 g | 10.8 g |
Protein | 18.2 g | 22.4 g |
Fat | 43.8 g | 6.69 g |
Saturated Fat | 7.78 g | 0.693 g |
Cashews vs Chickpea Flour Calories
Comparing chickpea flour vs cashews for weight loss, chickpea flour is slightly lower in calories, with 387 calories per 100 grams, compared to 553 calories per 100 grams of cashews.
However, both cashews 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.
Cashews vs Chickpea Flour Protein
Legumes and most legume products, including cashews and chickpea flour, are important sources of plant-based protein.
Chickpea Flour offers around 19% more protein than cashews.
Chickpea Flour has 22.4 grams of protein per 100 grams, while cashews has 18.2 grams of protein per 100 grams.
Cashews 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 cashews and chickpea flour.
The total amount of carbohydrates is around 48% higher in chickpea flour than in cashews. It have 57.8 grams per 100 grams, compared to 30.2 grams in cashews.
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There’s less sugar in cashews than in chickpea flour, 43% precisely.
One handful of cashews (28 grams) contains 1.7 grams of sugar, while the same amount of chickpea flour contains 3 grams.
Lastly, let’s take a look at the dietary fiber in cashews and chickpea flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3 grams of fiber per portion, chickpea flour is a better source of fiber than cashews which offers 0.9 grams per portion.
Cashews vs Chickpea Flour Fats
Fats in cashews and chickpea flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in cashews and chickpea flour:
- Cashews: 43.8 grams per 100 grams
- Chickpea Flour: 6.7 per 100 grams
Speaking of saturated fats, chickpea flour is 91% lower in saturated fats.
Chickpea Flour and cashews contain 0.7 grams and 7.8 grams of saturated fat per 100 grams, respectively.
Cashews vs Chickpea Flour Vitamins Content
This section will discuss the vitamin content of cashews and chickpea flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Cashews has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, chickpea flour has a higher amount of vitamin C, vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.
Cashews and chickpea flour contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins cashews and chickpea flour contain side by side, so you can easily compare them.
Cashews | Chickpea Flour | |
---|---|---|
Vitamin A | 0 | 41 IU |
Vitamin C | 0.5 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.423 mg | 0.486 mg |
Vitamin B2 (Riboflavin) | 0.058 mg | 0.106 mg |
Vitamin B3 (Niacin) | 1.06 mg | 1.76 mg |
Vitamin B5 (Pantothenic acid) | 0.864 mg | 0.606 mg |
Vitamin B6 (Pyroxidine) | 0.417 mg | 0.492 mg |
Vitamin B9 (Folate) | 25 µg | 437 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.9 mg | 0.83 mg |
Vitamin K | 34.1 µg | 9.1 µg |
Cashews 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 cashews and chickpea flour comparison focuses on their mineral content.
Cashews is a better source of calcium, fluoride, potassium, and sodium than chickpea flour.
On the other hand, chickpea flour is a higher amount of copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.
Check out the table below to learn how cashews and chickpea flour compare when it comes to mineral content.
Cashews | Chickpea Flour | |
---|---|---|
Calcium | 37 mg | 45 mg |
Copper | 2.2 mg | 0.912 mg |
Fluoride | 0 | 2.2 µg |
Iron | 6.68 mg | 4.86 mg |
Magnesium | 292 mg | 166 mg |
Manganese | 1.66 mg | 1.6 mg |
Phosphorus | 593 mg | 318 mg |
Potassium | 660 mg | 846 mg |
Selenium | 19.9 µg | 8.3 µg |
Sodium | 12 mg | 64 mg |
Zinc | 5.78 mg | 2.81 mg |
The Final Word
Cashews and chickpea flour are highly nutritious and a great addition to a plant-based diet.
Both cashews 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 nuts, seeds 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, nuts and seeds 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
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https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
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- It's written and or reviewed by an expert.
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