Chia Seeds vs Chickpea Flour: Which Is Healthier?
Although chia seeds 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 chia seeds 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 chia seeds 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 chia seeds and chickpea flour compare specifically.
Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.
These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.
Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.
They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.
Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.
Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.
They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.
Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.
If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.
Chia Seeds is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).
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.
Chia Seeds 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 chia seeds vs chickpea flour.
This comparison will start by comparing the caloric value of chia seeds and chickpea flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Chia Seeds||Chickpea Flour|
|Energy||486 kcal||387 kcal|
|Carbs||42.1 g||57.8 g|
|Fiber||34.4 g||10.8 g|
|Protein||16.5 g||22.4 g|
|Fat||30.7 g||6.69 g|
|Saturated Fat||3.33 g||0.693 g|
Chia Seeds vs Chickpea Flour Calories
Comparing chickpea flour vs chia seeds for weight loss, chickpea flour is slightly lower in calories, with 387 calories per 100 grams, compared to 486 calories per 100 grams of chia seeds.
However, both chia seeds 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.
Chia Seeds vs Chickpea Flour Protein
Legumes and most legume products, including chia seeds and chickpea flour, are important sources of plant-based protein.
Chickpea Flour offers around 26% more protein than chia seeds.
Chickpea Flour has 22.4 grams of protein per 100 grams, while chia seeds has 16.5 grams of protein per 100 grams.
Chia Seeds 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 chia seeds and chickpea flour.
The total amount of carbohydrates is around 27% higher in chickpea flour than in chia seeds. It have 57.8 grams per 100 grams, compared to 42.1 grams in chia seeds.
There’s less sugar in chia seeds than in chickpea flour, 100% precisely.
One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of chickpea flour contains 3 grams.
Lastly, let’s take a look at the dietary fiber in chia seeds and chickpea flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 9.6 grams of fiber per portion, chia seeds is a better source of fiber than chickpea flour which chia seeds offers 3 grams per portion.
Chia Seeds vs Chickpea Flour Fats
Fats in chia seeds and chickpea flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in chia seeds and chickpea flour:
- Chia Seeds: 30.7 grams per 100 grams
- Chickpea Flour: 6.7 per 100 grams
Speaking of saturated fats, chickpea flour is 79% lower in saturated fats.
Chickpea Flour and chia seeds contain 0.7 grams and 3.3 grams of saturated fat per 100 grams, respectively.
Chia Seeds vs Chickpea Flour Vitamins Content
This section will discuss the vitamin content of chia seeds and chickpea flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chia Seeds has a higher amount of vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, chickpea flour has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B3 (Niacin).
Chia Seeds and chickpea flour contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chia seeds and chickpea flour contain side by side, so you can easily compare them.
|Chia Seeds||Chickpea Flour|
|Vitamin A||54 IU||41 IU|
|Vitamin C||1.6 mg||0|
|Vitamin B1 (Thiamine)||0.62 mg||0.486 mg|
|Vitamin B2 (Riboflavin)||0.17 mg||0.106 mg|
|Vitamin B3 (Niacin)||8.83 mg||1.76 mg|
|Vitamin B5 (Pantothenic acid)||0||0.606 mg|
|Vitamin B6 (Pyroxidine)||0||0.492 mg|
|Vitamin B9 (Folate)||49 µg||437 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.5 mg||0.83 mg|
|Vitamin K||0||9.1 µg|
Chia Seeds 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 chia seeds and chickpea flour comparison focuses on their mineral content.
Chia Seeds is a better source of fluoride, potassium, and sodium than chickpea flour.
On the other hand, chickpea flour is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.
Check out the table below to learn how chia seeds and chickpea flour compare when it comes to mineral content.
|Chia Seeds||Chickpea Flour|
|Calcium||631 mg||45 mg|
|Copper||0.924 mg||0.912 mg|
|Iron||7.72 mg||4.86 mg|
|Magnesium||335 mg||166 mg|
|Manganese||2.72 mg||1.6 mg|
|Phosphorus||860 mg||318 mg|
|Potassium||407 mg||846 mg|
|Selenium||55.2 µg||8.3 µg|
|Sodium||16 mg||64 mg|
|Zinc||4.58 mg||2.81 mg|
The Final Word
Chia Seeds and chickpea flour are highly nutritious and a great addition to a plant-based diet.
Both chia seeds 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.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?
- Sunflower Seeds vs Pink or Red Lentils: Which Is Better?