Chickpea Flour vs Chickpeas: Difference, Benefits, More
Chickpea Flour and chickpeas 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 chickpea flour and chickpeas and help you learn more about their similarities and differences.
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.
Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.
Chickpea pasta is also available.
In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.
They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.
Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.
Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.
Chickpea Flour vs Chickpeas Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chickpea flour vs chickpeas.
This comparison will start by comparing the caloric value of chickpea flour and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Chickpea Flour vs Chickpeas 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 chickpeas vs chickpea flour for weight loss, chickpeas are slightly lower in calories, with 378 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.
However, both chickpea flour and chickpeas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Chickpea Flour vs Chickpeas Protein
Legumes and most legume products, including chickpea flour and chickpeas, are important sources of plant-based protein.
Chickpea Flour offers around 8% more protein than chickpeas.
Chickpea Flour has 22.4 grams of protein per 100 grams, while chickpeas have 20.5 grams of protein per 100 grams.
Chickpea Flour vs Chickpeas 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 chickpea flour and chickpeas.
The total amount of carbohydrates is around 8% higher in chickpeas than in chickpea flour. They have 63 grams per 100 grams, compared to 57.8 grams in chickpea flour.
One handful of chickpea flour and chickpeas (28 grams) contains 3 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in chickpea flour and chickpeas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than chickpea flour which offer 3 grams per portion.
Chickpea Flour vs Chickpeas Fats
Like most other legumes, with the exception of lupins and peanuts, chickpea flour and chickpeas are low in fat.
Fats in chickpea flour and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in chickpea flour and chickpeas:
- Chickpea Flour: 6.7 grams per 100 grams
- Chickpeas: 6 per 100 grams
Speaking of saturated fats, chickpeas are 14% lower in saturated fats.
Chickpeas and chickpea flour contain 0.6 grams and 0.7 grams of saturated fat per 100 grams, respectively.
Chickpea Flour vs Chickpeas Vitamins Content
This section will discuss the vitamin content of chickpea flour and chickpeas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chickpea Flour has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, chickpeas have a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin E, and vitamin K.
Chickpea Flour and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chickpea flour and chickpeas 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)
Chickpea Flour vs Chickpeas 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 chickpea flour and chickpeas comparison focuses on their mineral content.
Chickpea Flour is a better source of calcium, and manganese than chickpeas.
On the other hand, chickpeas are a higher amount of copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc.
Chickpea Flour and chickpeas contain the same amount of fluoride.
Check out the table below to learn how chickpea flour and chickpeas compare when it comes to mineral content.
The Final Word
Chickpea Flour and chickpeas are highly nutritious and a great addition to a plant-based diet.
Both chickpea flour and chickpeas 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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