Coconut Meat vs Chickpea Flour: Difference, Benefits, More

Although coconut meat and chickpea flour belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While coconut meat belong to the nuts and seeds group, chickpea flour belong to legumes food group.

That’s why we decided to create an in-depth article that compares coconut meat and chickpea flour, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how coconut meat and chickpea flour compare specifically.

Coconut Meat

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.

Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.

Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.

It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.

There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.

Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.

Coconut meat is available in various forms, including dried, frozen, and canned.

Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.

If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.

It is flavorful, versatile, and has various health benefits.

Coconut Meat is not an excellent source of any particular vitamin.

However, it contains Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.

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.

Coconut Meat vs Chickpea Flour Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing coconut meat vs chickpea flour.

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

Coconut Meat vs Chickpea Flour Calories

Comparing coconut meat vs chickpea flour for weight loss, coconut meat is slightly lower in calories, with 354 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.

However, both coconut meat and chickpea 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.

Coconut Meat vs Chickpea Flour Protein

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

Chickpea Flour offers around 85% more protein than coconut meat.

Chickpea Flour has 22.4 grams of protein per 100 grams, while coconut meat has 3.3 grams of protein per 100 grams.

Coconut Meat vs Chickpea 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 coconut meat and chickpea flour.

The total amount of carbohydrates is around 74% higher in chickpea flour than in coconut meat. It have 57.8 grams per 100 grams, compared to 15.2 grams in coconut meat.

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There’s less sugar in coconut meat than in chickpea flour, 43% precisely.

One handful of coconut meat (28 grams) contains 1.7 grams of sugar, while the same amount of chickpea flour contains 3 grams.

Lastly, let’s take a look at the dietary fiber in coconut meat and chickpea flour.

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 coconut meat which offers 2.5 grams per portion.

Coconut Meat vs Chickpea Flour Fats

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

Total fat in coconut meat and chickpea flour:

• Coconut Meat: 33.5 grams per 100 grams
• Chickpea Flour: 6.7 per 100 grams

Speaking of saturated fats, chickpea flour is 98% lower in saturated fats.

Chickpea Flour and coconut meat contain 0.7 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Coconut Meat vs Chickpea Flour Vitamins Content

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

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Coconut Meat has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, chickpea flour has a higher amount of vitamin C.

Coconut Meat and chickpea flour contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Coconut Meat vs Chickpea 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 coconut meat and chickpea flour comparison focuses on their mineral content.

Coconut Meat is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than chickpea flour.

On the other hand, chickpea flour is a higher amount of selenium.

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

The Final Word

Coconut Meat and chickpea flour are highly nutritious and a great addition to a plant-based diet.

Both coconut meat and chickpea 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 nuts, seeds 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, nuts and seeds are a 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.