Chickpea Flour vs Lentils: How To Choose?
Chickpea Flour and lentils 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 lentils and help you learn more about their similarities and differences.
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.
Lentils
Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.
They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.
One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.
Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.
They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.
They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.
Lentils 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, and Vitamin K.
Chickpea Flour vs Lentils 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 lentils.
This comparison will start by comparing the caloric value of chickpea flour and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Chickpea Flour | Lentils | |
---|---|---|
Energy | 387 kcal | 352 kcal |
Carbs | 57.8 g | 63.4 g |
Sugar | 10.8 g | 2.03 g |
Fiber | 10.8 g | 10.7 g |
Protein | 22.4 g | 24.6 g |
Fat | 6.69 g | 1.06 g |
Saturated Fat | 0.693 g | 0.154 g |
Chickpea Flour vs Lentils 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 lentils vs chickpea flour for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.
However, both chickpea flour and lentils 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 Lentils Protein
Legumes and most legume products, including chickpea flour and lentils, are important sources of plant-based protein.
Lentils offer around 9% more protein than chickpea flour.
Lentils have 24.6 grams of protein per 100 grams, while chickpea flour has 22.4 grams of protein per 100 grams.
Chickpea Flour vs Lentils 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 lentils.
The total amount of carbohydrates is around 9% higher in lentils than in chickpea flour. They have 63.4 grams per 100 grams, compared to 57.8 grams in chickpea flour.
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There’s less sugar in lentils than in chickpea flour, 80% precisely.
One handful of lentils (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 chickpea flour and lentils.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
Chickpea Flour and lentils contain the same amount of fiber, 3 grams per portion.
Chickpea Flour vs Lentils Fats
Like most other legumes, with the exception of lupins and peanuts, chickpea flour and lentils are low in fat.
Fats in chickpea flour and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in chickpea flour and lentils:
- Chickpea Flour: 6.7 grams per 100 grams
- Lentils: 1.1 per 100 grams
Speaking of saturated fats, lentils are 71% lower in saturated fats.
Lentils and chickpea flour contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.
Chickpea Flour vs Lentils Vitamins Content
This section will discuss the vitamin content of chickpea flour and lentils.
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 C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, lentils have a higher amount of vitamin A, vitamin E, and vitamin K.
Chickpea Flour and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chickpea flour and lentils contain side by side, so you can easily compare them.
Chickpea Flour | Lentils | |
---|---|---|
Vitamin A | 41 IU | 39 IU |
Vitamin C | 0 | 4.5 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.486 mg | 0.873 mg |
Vitamin B2 (Riboflavin) | 0.106 mg | 0.211 mg |
Vitamin B3 (Niacin) | 1.76 mg | 2.6 mg |
Vitamin B5 (Pantothenic acid) | 0.606 mg | 2.14 mg |
Vitamin B6 (Pyroxidine) | 0.492 mg | 0.54 mg |
Vitamin B9 (Folate) | 437 µg | 479 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.83 mg | 0.49 mg |
Vitamin K | 9.1 µg | 5 µg |
Chickpea Flour vs Lentils 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 lentils comparison focuses on their mineral content.
Chickpea Flour is a better source of iron, and zinc than lentils.
On the other hand, lentils are a higher amount of calcium, copper, fluoride, magnesium, manganese, phosphorus, potassium, selenium, and sodium.
Check out the table below to learn how chickpea flour and lentils compare when it comes to mineral content.
Chickpea Flour | Lentils | |
---|---|---|
Calcium | 45 mg | 35 mg |
Copper | 0.912 mg | 0.754 mg |
Fluoride | 2.2 µg | 0 |
Iron | 4.86 mg | 6.51 mg |
Magnesium | 166 mg | 47 mg |
Manganese | 1.6 mg | 1.39 mg |
Phosphorus | 318 mg | 281 mg |
Potassium | 846 mg | 677 mg |
Selenium | 8.3 µg | 0.1 µg |
Sodium | 64 mg | 6 mg |
Zinc | 2.81 mg | 3.27 mg |
The Final Word
Chickpea Flour and lentils are highly nutritious and a great addition to a plant-based diet.
Both chickpea flour and lentils 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.
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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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
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