• Home
  • Guides
  • Chickpea Flour vs Winged Beans: Which One is Better for You?

Chickpea Flour vs Winged Beans: Which One is Better for You?

This article explains the key similarities and differences between chickpea flour and winged beans, foods from the legumes and legume product group. Read on to learn more about the chickpea flour vs winged beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 19, 2023.

Chickpea Flour and winged 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 winged 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.

Winged Beans

Winged beans (Psophocarpus tetragonolobus) are a tropical legume that is native to Southeast Asia and Africa.

They are also known as asparagus beans or goa beans and are a popular vegetable in many countries in that region.

They are high in protein, fiber, and various vitamins and minerals, making them a nutritious addition to a plant-based diet.

They are typically cooked as a vegetable side dish or in soups and stews. They can also be used as an ingredient in various recipes, such as curries, stir-fries, and salads.

Winged beans are a nutrient-dense food that can provide various health benefits. They are an excellent source of protein, which is essential for building and repairing muscle tissue, and they are also high in fiber, which can help promote healthy digestion.

They also contain various vitamins and minerals, including vitamin C, iron, and potassium, which can support overall health and well-being.

Additionally, their high protein and fiber content makes them filling, aiding in weight management. They may also have antioxidant properties, which can help to protect cells from damage caused by free radicals.

Winged Beans is an excellent source of Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).

It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Chickpea Flour vs Winged 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 winged beans.

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

Chickpea FlourWinged Beans
Energy387 kcal409 kcal
Carbs57.8 g41.71 g
Fiber10.8 g25.9 g
Protein22.4 g29.65 g
Fat6.69 g16.32 g
Saturated Fat0.693 g2.303 g

Chickpea Flour vs Winged 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 chickpea flour vs winged beans for weight loss, chickpea flour is slightly lower in calories, with 387 calories per 100 grams, compared to 409 calories per 100 grams of winged beans.

However, both chickpea flour and winged 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 Winged Beans Protein

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

Winged Beans offers around 24% more protein than chickpea flour.

Winged Beans has 29.7 grams of protein per 100 grams, while chickpea flour has 22.4 grams of protein per 100 grams.

Chickpea Flour vs Winged 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 winged beans.

The total amount of carbohydrates is around 28% higher in chickpea flour than in winged beans. It have 57.8 grams per 100 grams, compared to 41.7 grams in winged beans.

There’s less sugar in winged beans than in chickpea flour, 100% precisely.

One handful of winged beans (28 grams) contains 0 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 winged beans.

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

With 7.3 grams of fiber per portion, winged beans is a better source of fiber than chickpea flour which offers 3 grams per portion.

Chickpea Flour vs Winged Beans Fats

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

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

Total fat in chickpea flour and winged beans:

  • Chickpea Flour: 6.7 grams per 100 grams
  • Winged Beans: 16.3 per 100 grams

Speaking of saturated fats, chickpea flour is 70% lower in saturated fats.

Chickpea Flour and winged beans contain 0.7 grams and 2.3 grams of saturated fat per 100 grams, respectively.

Chickpea Flour vs Winged Beans Vitamins Content

This section will discuss the vitamin content of chickpea flour and winged 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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

However, winged beans has a higher amount of vitamin A, vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Chickpea Flour and winged 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 winged beans contain side by side, so you can easily compare them.

Chickpea FlourWinged Beans
Vitamin A41 IU0
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.486 mg1.03 mg
Vitamin B2 (Riboflavin)0.106 mg0.45 mg
Vitamin B3 (Niacin)1.76 mg3.09 mg
Vitamin B5 (Pantothenic acid)0.606 mg0.795 mg
Vitamin B6 (Pyroxidine)0.492 mg0.175 mg
Vitamin B9 (Folate)437 µg45 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.83 mg0
Vitamin K9.1 µg0

Chickpea Flour vs Winged 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 winged beans comparison focuses on their mineral content.

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

On the other hand, winged beans is a higher amount of fluoride, selenium, and sodium.

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

Chickpea FlourWinged Beans
Calcium45 mg440 mg
Copper0.912 mg2.88 mg
Fluoride2.2 µg0
Iron4.86 mg13.44 mg
Magnesium166 mg179 mg
Manganese1.6 mg3.721 mg
Phosphorus318 mg451 mg
Potassium846 mg977 mg
Selenium8.3 µg8.2 µg
Sodium64 mg38 mg
Zinc2.81 mg4.48 mg

The Final Word

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

Both chickpea flour and winged 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

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.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.