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Couscous vs Chickpea Flour: How Do They Compare?

This article explains the key similarities and differences between couscous and chickpea flour, foods from the grains and legumes food groups. Read on to learn more about the couscous vs chickpea flour comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 14, 2023.

Although couscous and chickpea flour belong to different food groups, while couscous belong is a grain, and chickpea flour belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

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

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

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


Couscous (Couscous) is a type of pasta made from small, round granules of semolina, which is the coarsely ground endosperm of durum wheat.

It is a good source of carbohydrates and small amounts of protein, fiber, vitamins, and minerals like iron and B vitamins, depending on the ingredients used in the dish’s preparation.

Couscous is a staple food in North Africa and the Middle East and is traditionally served as a side dish or as a base for stews and salads. It is also gluten-free and easy to digest.

Couscous can be enjoyed in various ways. It can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. It can also be paired with vegetables and lean protein sources such as legumes and in moderate portions.

Couscous is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin) and some Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

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.

Couscous 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 couscous vs chickpea flour.

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

CouscousChickpea Flour
Energy376 kcal387 kcal
Carbs77.4 g57.8 g
Sugar0 g10.8 g
Fiber5 g10.8 g
Protein12.8 g22.4 g
Fat0.64 g6.69 g
Saturated Fat0.117 g0.693 g

Couscous vs Chickpea Flour Calories

Most calories in raw grains and 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 couscous vs chickpea flour for weight loss, couscous is slightly lower in calories, with 376 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.

However, both couscous 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.

Couscous vs Chickpea Flour Protein

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

Chickpea Flour offers around 43% more protein than couscous.

Chickpea Flour has 22.4 grams of protein per 100 grams, while couscous has 12.8 grams of protein per 100 grams.

Couscous 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 couscous and chickpea flour.

The total amount of carbohydrates is around 25% higher in couscous than in chickpea flour. It have 77.4 grams per 100 grams, compared to 57.8 grams in chickpea flour.

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

One handful of couscous (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 couscous 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 couscous which offers 1.4 grams per portion.

Couscous vs Chickpea Flour Fats

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

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

Total fat in couscous and chickpea flour:

  • Couscous: 0.6 grams per 100 grams
  • Chickpea Flour: 6.7 per 100 grams

Speaking of saturated fats, couscous is 86% lower in saturated fats.

Couscous and chickpea flour contain 0.1 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Couscous vs Chickpea Flour Vitamins Content

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

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

Couscous has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, chickpea flour has a higher amount of vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

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

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

CouscousChickpea Flour
Vitamin A041 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.163 mg0.486 mg
Vitamin B2 (Riboflavin)0.078 mg0.106 mg
Vitamin B3 (Niacin)3.49 mg1.76 mg
Vitamin B5 (Pantothenic acid)1.24 mg0.606 mg
Vitamin B6 (Pyroxidine)0.11 mg0.492 mg
Vitamin B9 (Folate)20 µg437 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.83 mg
Vitamin K09.1 µg

Couscous 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 couscous and chickpea flour comparison focuses on their mineral content.

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

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

CouscousChickpea Flour
Calcium24 mg45 mg
Copper0.247 mg0.912 mg
Fluoride02.2 µg
Iron1.08 mg4.86 mg
Magnesium44 mg166 mg
Manganese0.78 mg1.6 mg
Phosphorus170 mg318 mg
Potassium166 mg846 mg
Selenium2.8 µg8.3 µg
Sodium10 mg64 mg
Zinc0.83 mg2.81 mg

The Final Word

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

Both couscous 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 grains 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 and grains 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.


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