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Chickpea Flour vs White Beans: What’s The Difference?

This article explains the key similarities and differences between chickpea flour and white beans, foods from the legumes and legume product group. Read on to learn more about the chickpea flour vs white beans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 14, 2023.

Chickpea Flour and white beans 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 white beans 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.

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.

White beans 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 white bean soup, salad, and dips.

In addition to being a nutritious food, white beans 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.

White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Chickpea Flour vs White Beans 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 white beans.

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

Chickpea FlourWhite Beans
Energy387 kcal333 kcal
Carbs57.8 g60.3 g
Sugar10.8 g2.11 g
Fiber10.8 g15.2 g
Protein22.4 g23.4 g
Fat6.69 g0.85 g
Saturated Fat0.693 g0.219 g

Chickpea Flour vs White Beans 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 white beans vs chickpea flour for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.

However, both chickpea flour and white beans 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 White Beans Protein

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

White Beans offer around 4% more protein than chickpea flour.

White Beans have 23.4 grams of protein per 100 grams, while chickpea flour has 22.4 grams of protein per 100 grams.

Chickpea Flour vs White Beans 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 white beans.

The total amount of carbohydrates is around 4% higher in white beans than in chickpea flour. They have 60.3 grams per 100 grams, compared to 57.8 grams in chickpea flour.

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There’s less sugar in white beans than in chickpea flour, 80% precisely.

One handful of white beans (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 white beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, white beans are a better source of fiber than chickpea flour which offer 3 grams per portion.

Chickpea Flour vs White Beans Fats

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

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

Total fat in chickpea flour and white beans:

  • Chickpea Flour: 6.7 grams per 100 grams
  • White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 71% lower in saturated fats.

White Beans and chickpea flour contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Chickpea Flour vs White Beans Vitamins Content

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

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 B2 (Riboflavin), and vitamin B5 (Pantothenic acid).

However, white beans have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

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

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

Chickpea FlourWhite Beans
Vitamin A41 IU0
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.486 mg0.437 mg
Vitamin B2 (Riboflavin)0.106 mg0.146 mg
Vitamin B3 (Niacin)1.76 mg0.479 mg
Vitamin B5 (Pantothenic acid)0.606 mg0.732 mg
Vitamin B6 (Pyroxidine)0.492 mg0.318 mg
Vitamin B9 (Folate)437 µg388 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.83 mg0.21 mg
Vitamin K9.1 µg5.6 µg

Chickpea Flour vs White Beans 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 white beans comparison focuses on their mineral content.

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

On the other hand, white beans are a higher amount of phosphorus, and sodium.

Chickpea Flour and white beans contain the same amount of fluoride.

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

Chickpea FlourWhite Beans
Calcium45 mg240 mg
Copper0.912 mg0.984 mg
Fluoride2.2 µg2.2 µg
Iron4.86 mg10.4 mg
Magnesium166 mg190 mg
Manganese1.6 mg1.8 mg
Phosphorus318 mg301 mg
Potassium846 mg1800 mg
Selenium8.3 µg12.8 µg
Sodium64 mg16 mg
Zinc2.81 mg3.67 mg

The Final Word

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

Both chickpea flour and white beans 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.

Sources

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