Chickpeas vs Full-Fat Soy Flour: Difference, Benefits, More
Chickpeas and full-fat soy flour 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 chickpeas and full-fat soy flour and help you learn more about their similarities and differences.
Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.
Chickpea pasta is also available.
In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.
They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.
Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.
Chickpeas 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, Vitamin E, and Vitamin K.
Full-Fat Soy Flour
Full-fat soy flour is a type of flour made from ground, dehulled soybeans.
It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.
Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.
It can also be used as a protein supplement in smoothies and other plant-based drinks.
In addition to being a nutritious food, full-fat soy 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.
Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.
It also contains a good amount of Vitamin E and some Vitamin A.
Chickpeas vs Full-Fat Soy Flour Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chickpeas vs full-fat soy flour.
This comparison will start by comparing the caloric value of chickpeas and full-fat soy flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Full-Fat Soy Flour
Chickpeas vs Full-Fat Soy Flour 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 chickpeas vs full-fat soy flour for weight loss, chickpeas are slightly lower in calories, with 378 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.
However, both chickpeas and full-fat soy flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Chickpeas vs Full-Fat Soy Flour Protein
Legumes and most legume products, including chickpeas and full-fat soy flour, are important sources of plant-based protein.
Full-Fat Soy Flour offers around 46% more protein than chickpeas.
Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while chickpeas have 20.5 grams of protein per 100 grams.
Chickpeas vs Full-Fat Soy Flour 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 chickpeas and full-fat soy flour.
The total amount of carbohydrates is around 49% higher in chickpeas than in full-fat soy flour. They have 63 grams per 100 grams, compared to 31.9 grams in full-fat soy flour.
There’s less sugar in full-fat soy flour than in chickpeas, 30% precisely.
One handful of full-fat soy flour (28 grams) contains 2.1 grams of sugar, while the same amount of chickpeas contains 3 grams.
Lastly, let’s take a look at the dietary fiber in chickpeas and full-fat soy flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than full-fat soy flour which chickpeas offer 2.7 grams per portion.
Chickpeas vs Full-Fat Soy Flour Fats
Like most other legumes, with the exception of lupins and peanuts, chickpeas and full-fat soy flour are low in fat.
Fats in chickpeas and full-fat soy flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in chickpeas and full-fat soy flour:
- Chickpeas: 6 grams per 100 grams
- Full-Fat Soy Flour: 20.6 per 100 grams
Speaking of saturated fats, chickpeas are 80% lower in saturated fats.
Chickpeas and full-fat soy flour contain 0.6 grams and 3 grams of saturated fat per 100 grams, respectively.
Chickpeas vs Full-Fat Soy Flour Vitamins Content
This section will discuss the vitamin content of chickpeas and full-fat soy flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chickpeas have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin E, and vitamin K.
However, full-fat soy flour has a higher amount of vitamin C, vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Chickpeas and full-fat soy flour contain the same amount of vitamin D, vitamin B5 (Pantothenic acid), and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chickpeas and full-fat soy flour contain side by side, so you can easily compare them.
|Full-Fat Soy Flour
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Chickpeas vs Full-Fat Soy Flour 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 chickpeas and full-fat soy flour comparison focuses on their mineral content.
Chickpeas are a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc than full-fat soy flour.
On the other hand, full-fat soy flour is a higher amount of manganese, and sodium.
Chickpeas and full-fat soy flour contain the same amount of fluoride.
Check out the table below to learn how chickpeas and full-fat soy flour compare when it comes to mineral content.
|Full-Fat Soy Flour
The Final Word
Chickpeas and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.
Both chickpeas and full-fat soy flour 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.
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