Flax Seeds vs Chickpea Flour: Which Is Better?
Although flax seeds 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 flax seeds 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 flax seeds 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 flax seeds and chickpea flour compare specifically.
Flax seeds (Linum usitatissimum) are small, golden, or brown seeds that have a nutty and slightly earthy flavor.
These seeds have been used for centuries as food and for their medicinal properties and are now gaining popularity as a health food.
Flax seeds are a good source of fiber, protein, and omega-3 fatty acids, making them a valuable addition to a plant-based diet.
They are also high in lignans, which are plant compounds that have been shown to have antioxidant and estrogen-like effects.
There are many ways to incorporate flax seeds into your diet. They can be eaten raw or ground into a meal and can be added to various dishes, including smoothies, baked goods, and even savory dishes.
Flax seeds are also available in oil form, which can be used as a healthy alternative to vegetable oil in cooking.
It is important to note that flax seeds should be ground before consumption, as the whole seeds may pass through the digestive system undigested.
They should also be stored in the refrigerator or freezer to keep them fresh and prevent them from going rancid.
If you want to add more fiber, protein, and healthy fats to your diet, consider giving flax seeds a try. They are versatile, nutritious, and may have various health benefits.
Flax Seeds is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin K.
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.
Flax Seeds 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 flax seeds vs chickpea flour.
This comparison will start by comparing the caloric value of flax seeds and chickpea flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Flax Seeds||Chickpea Flour|
|Energy||534 kcal||387 kcal|
|Carbs||28.9 g||57.8 g|
|Sugar||1.55 g||10.8 g|
|Fiber||27.3 g||10.8 g|
|Protein||18.3 g||22.4 g|
|Fat||42.2 g||6.69 g|
|Saturated Fat||3.66 g||0.693 g|
Flax Seeds vs Chickpea Flour Calories
Comparing chickpea flour vs flax seeds for weight loss, chickpea flour is slightly lower in calories, with 387 calories per 100 grams, compared to 534 calories per 100 grams of flax seeds.
However, both flax seeds 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.
Flax Seeds vs Chickpea Flour Protein
Legumes and most legume products, including flax seeds and chickpea flour, are important sources of plant-based protein.
Chickpea Flour offers around 18% more protein than flax seeds.
Chickpea Flour has 22.4 grams of protein per 100 grams, while flax seeds has 18.3 grams of protein per 100 grams.
Flax Seeds 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 flax seeds and chickpea flour.
The total amount of carbohydrates is around 50% higher in chickpea flour than in flax seeds. It have 57.8 grams per 100 grams, compared to 28.9 grams in flax seeds.
There’s less sugar in flax seeds than in chickpea flour, 87% precisely.
One handful of flax seeds (28 grams) contains 0.4 grams of sugar, while the same amount of chickpea flour contains 3 grams.
Lastly, let’s take a look at the dietary fiber in flax seeds and chickpea flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7.6 grams of fiber per portion, flax seeds is a better source of fiber than chickpea flour which flax seeds offers 3 grams per portion.
Flax Seeds vs Chickpea Flour Fats
Fats in flax seeds and chickpea flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in flax seeds and chickpea flour:
- Flax Seeds: 42.2 grams per 100 grams
- Chickpea Flour: 6.7 per 100 grams
Speaking of saturated fats, chickpea flour is 81% lower in saturated fats.
Chickpea Flour and flax seeds contain 0.7 grams and 3.7 grams of saturated fat per 100 grams, respectively.
Flax Seeds vs Chickpea Flour Vitamins Content
This section will discuss the vitamin content of flax seeds and chickpea flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Flax Seeds has a higher amount of vitamin A, vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, chickpea flour has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).
Flax Seeds and chickpea flour contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins flax seeds and chickpea flour contain side by side, so you can easily compare them.
|Flax Seeds||Chickpea Flour|
|Vitamin A||0||41 IU|
|Vitamin C||0.6 mg||0|
|Vitamin B1 (Thiamine)||1.64 mg||0.486 mg|
|Vitamin B2 (Riboflavin)||0.161 mg||0.106 mg|
|Vitamin B3 (Niacin)||3.08 mg||1.76 mg|
|Vitamin B5 (Pantothenic acid)||0.985 mg||0.606 mg|
|Vitamin B6 (Pyroxidine)||0.473 mg||0.492 mg|
|Vitamin B9 (Folate)||87 µg||437 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.31 mg||0.83 mg|
|Vitamin K||4.3 µg||9.1 µg|
Flax Seeds 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 flax seeds and chickpea flour comparison focuses on their mineral content.
Flax Seeds is a better source of fluoride, potassium, and sodium than chickpea flour.
On the other hand, chickpea flour is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.
Check out the table below to learn how flax seeds and chickpea flour compare when it comes to mineral content.
|Flax Seeds||Chickpea Flour|
|Calcium||255 mg||45 mg|
|Copper||1.22 mg||0.912 mg|
|Iron||5.73 mg||4.86 mg|
|Magnesium||392 mg||166 mg|
|Manganese||2.48 mg||1.6 mg|
|Phosphorus||642 mg||318 mg|
|Potassium||813 mg||846 mg|
|Selenium||25.4 µg||8.3 µg|
|Sodium||30 mg||64 mg|
|Zinc||4.34 mg||2.81 mg|
The Final Word
Flax Seeds and chickpea flour are highly nutritious and a great addition to a plant-based diet.
Both flax seeds 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.
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