Chickpea Flour vs Soy: Difference & Similarities

Chickpea Flour and soy 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 soy 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.

Soy

Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Chickpea Flour vs Soy 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 soy.

This comparison will start by comparing the caloric value of chickpea flour and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Chickpea Flour vs Soy 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 chickpea flour vs soy for weight loss, chickpea flour is slightly lower in calories, with 387 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both chickpea flour and soy 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 Soy Protein

Legumes and most legume products, including chickpea flour and soy, are important sources of plant-based protein.

Soy offer around 39% more protein than chickpea flour.

Soy have 36.5 grams of protein per 100 grams, while chickpea flour has 22.4 grams of protein per 100 grams.

Chickpea Flour vs Soy 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 soy.

The total amount of carbohydrates is around 48% higher in chickpea flour than in soy. It have 57.8 grams per 100 grams, compared to 30.2 grams in soy.

There’s less sugar in soy than in chickpea flour, 30% precisely.

One handful of soy (28 grams) contains 2.1 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 soy.

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 soy which chickpea flour offers 2.6 grams per portion.

Chickpea Flour vs Soy Fats

Like most other legumes, with the exception of lupins and peanuts, chickpea flour and soy are low in fat.

Fats in chickpea flour and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in chickpea flour and soy:

• Chickpea Flour: 6.7 grams per 100 grams
• Soy: 19.9 per 100 grams

Speaking of saturated fats, chickpea flour is 76% lower in saturated fats.

Chickpea Flour and soy contain 0.7 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Chickpea Flour vs Soy Vitamins Content

This section will discuss the vitamin content of chickpea flour and soy.

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 B5 (Pantothenic acid), vitamin E, and vitamin K.

However, soy have a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Chickpea Flour and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins chickpea flour and soy contain side by side, so you can easily compare them.

Chickpea Flour vs Soy 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 soy comparison focuses on their mineral content.

Chickpea Flour is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than soy.

On the other hand, soy are a higher amount of sodium.

Chickpea Flour and soy contain the same amount of fluoride.

Check out the table below to learn how chickpea flour and soy compare when it comes to mineral content.

The Final Word

Chickpea Flour and soy are highly nutritious and a great addition to a plant-based diet.

Both chickpea flour and soy 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.