Chickpea Flour vs Lupins: Which Is Better?
Chickpea Flour and lupins 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 lupins 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.
Lupins
Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.
Actually, lupins are the legume highest in protein and healthy, unsaturated fats.
Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.
In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.
Chickpea Flour vs Lupins 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 lupins.
This comparison will start by comparing the caloric value of chickpea flour and lupins and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Chickpea Flour | Lupins | |
---|---|---|
Energy | 387 kcal | 371 kcal |
Carbs | 57.8 g | 40.4 g |
Sugar | 10.8 g | 2.03 g |
Fiber | 10.8 g | 18.9 g |
Protein | 22.4 g | 36.2 g |
Fat | 6.69 g | 9.74 g |
Saturated Fat | 0.693 g | 1.16 g |
Chickpea Flour vs Lupins 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 lupins vs chickpea flour for weight loss, lupins are slightly lower in calories, with 371 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.
However, both chickpea flour and lupins 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 Lupins Protein
Legumes and most legume products, including chickpea flour and lupins, are important sources of plant-based protein.
Lupins offer around 38% more protein than chickpea flour.
Lupins have 36.2 grams of protein per 100 grams, while chickpea flour has 22.4 grams of protein per 100 grams.
Chickpea Flour vs Lupins 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 lupins.
The total amount of carbohydrates is around 30% higher in chickpea flour than in lupins. It have 57.8 grams per 100 grams, compared to 40.4 grams in lupins.
There’s less sugar in lupins than in chickpea flour, 80% precisely.
One handful of lupins (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 lupins.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 5.3 grams of fiber per portion, lupins are a better source of fiber than chickpea flour which offer 3 grams per portion.
Chickpea Flour vs Lupins Fats
Like most other legumes, with the exception of lupins and peanuts, chickpea flour and lupins are low in fat.
Fats in chickpea flour and lupins are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in chickpea flour and lupins:
- Chickpea Flour: 6.7 grams per 100 grams
- Lupins: 9.7 per 100 grams
Speaking of saturated fats, chickpea flour is 42% lower in saturated fats.
Chickpea Flour and lupins contain 0.7 grams and 1.2 grams of saturated fat per 100 grams, respectively.
Chickpea Flour vs Lupins Vitamins Content
This section will discuss the vitamin content of chickpea flour and lupins.
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), and vitamin B5 (Pantothenic acid).
However, lupins have a higher amount of vitamin A, vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Chickpea Flour and lupins contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chickpea flour and lupins contain side by side, so you can easily compare them.
Chickpea Flour | Lupins | |
---|---|---|
Vitamin A | 41 IU | 0 |
Vitamin C | 0 | 4.8 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.486 mg | 0.64 mg |
Vitamin B2 (Riboflavin) | 0.106 mg | 0.22 mg |
Vitamin B3 (Niacin) | 1.76 mg | 2.19 mg |
Vitamin B5 (Pantothenic acid) | 0.606 mg | 0.75 mg |
Vitamin B6 (Pyroxidine) | 0.492 mg | 0.357 mg |
Vitamin B9 (Folate) | 437 µg | 355 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.83 mg | 0.49 mg |
Vitamin K | 9.1 µg | 5 µg |
Chickpea Flour vs Lupins 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 lupins comparison focuses on their mineral content.
Chickpea Flour is a better source of calcium, copper, magnesium, manganese, phosphorus, potassium, and zinc than lupins.
On the other hand, lupins are a higher amount of fluoride, iron, selenium, and sodium.
Check out the table below to learn how chickpea flour and lupins compare when it comes to mineral content.
Chickpea Flour | Lupins | |
---|---|---|
Calcium | 45 mg | 176 mg |
Copper | 0.912 mg | 1.02 mg |
Fluoride | 2.2 µg | 0 |
Iron | 4.86 mg | 4.36 mg |
Magnesium | 166 mg | 198 mg |
Manganese | 1.6 mg | 2.38 mg |
Phosphorus | 318 mg | 440 mg |
Potassium | 846 mg | 1010 mg |
Selenium | 8.3 µg | 8.2 µg |
Sodium | 64 mg | 15 mg |
Zinc | 2.81 mg | 4.75 mg |
The Final Word
Chickpea Flour and lupins are highly nutritious and a great addition to a plant-based diet.
Both chickpea flour and lupins 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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Lupins Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
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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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Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
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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Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
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