Oat bran vs Chickpea Flour: What’s The Difference?
Although oat bran and chickpea flour belong to different food groups, while oat bran 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 oat bran 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 oat bran and chickpea flour compare specifically.
Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).
It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.
Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.
It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.
Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.
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.
Oat bran 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 oat bran vs chickpea flour.
This comparison will start by comparing the caloric value of oat bran and chickpea flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Oat bran||Chickpea Flour|
|Energy||246 kcal||387 kcal|
|Carbs||66.2 g||57.8 g|
|Sugar||1.45 g||10.8 g|
|Fiber||15.4 g||10.8 g|
|Protein||17.3 g||22.4 g|
|Fat||7.03 g||6.69 g|
|Saturated Fat||1.33 g||0.693 g|
Oat bran 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 oat bran vs chickpea flour for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.
However, both oat bran 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.
Oat bran vs Chickpea Flour Protein
Legumes and most legume products, including oat bran and chickpea flour, are important sources of plant-based protein.
Chickpea Flour offers around 23% more protein than oat bran.
Chickpea Flour has 22.4 grams of protein per 100 grams, while oat bran has 17.3 grams of protein per 100 grams.
Oat bran 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 oat bran and chickpea flour.
The total amount of carbohydrates is around 13% higher in oat bran than in chickpea flour. It have 66.2 grams per 100 grams, compared to 57.8 grams in chickpea flour.
There’s less sugar in oat bran than in chickpea flour, 87% precisely.
One handful of oat bran (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 oat bran and chickpea flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.3 grams of fiber per portion, oat bran is a better source of fiber than chickpea flour which oat bran offers 3 grams per portion.
Oat bran vs Chickpea Flour Fats
Like most other grains and legumes, with the exception of lupins and peanuts, oat bran and chickpea flour are low in fat.
Fats in oat bran and chickpea flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in oat bran and chickpea flour:
- Oat bran: 7 grams per 100 grams
- Chickpea Flour: 6.7 per 100 grams
Speaking of saturated fats, chickpea flour is 46% lower in saturated fats.
Chickpea Flour and oat bran contain 0.7 grams and 1.3 grams of saturated fat per 100 grams, respectively.
Oat bran vs Chickpea Flour Vitamins Content
This section will discuss the vitamin content of oat bran and chickpea flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Oat bran has a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, chickpea flour has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin E.
Oat bran 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 oat bran and chickpea flour contain side by side, so you can easily compare them.
|Oat bran||Chickpea Flour|
|Vitamin A||0||41 IU|
|Vitamin B1 (Thiamine)||1.17 mg||0.486 mg|
|Vitamin B2 (Riboflavin)||0.22 mg||0.106 mg|
|Vitamin B3 (Niacin)||0.934 mg||1.76 mg|
|Vitamin B5 (Pantothenic acid)||1.49 mg||0.606 mg|
|Vitamin B6 (Pyroxidine)||0.165 mg||0.492 mg|
|Vitamin B9 (Folate)||52 µg||437 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||1.01 mg||0.83 mg|
|Vitamin K||3.2 µg||9.1 µg|
Oat bran 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 oat bran and chickpea flour comparison focuses on their mineral content.
Oat bran is a better source of copper, fluoride, potassium, and sodium than chickpea flour.
On the other hand, chickpea flour is a higher amount of calcium, iron, magnesium, manganese, phosphorus, selenium, and zinc.
Check out the table below to learn how oat bran and chickpea flour compare when it comes to mineral content.
|Oat bran||Chickpea Flour|
|Calcium||58 mg||45 mg|
|Copper||0.403 mg||0.912 mg|
|Iron||5.41 mg||4.86 mg|
|Magnesium||235 mg||166 mg|
|Manganese||5.63 mg||1.6 mg|
|Phosphorus||734 mg||318 mg|
|Potassium||566 mg||846 mg|
|Selenium||45.2 µg||8.3 µg|
|Sodium||4 mg||64 mg|
|Zinc||3.11 mg||2.81 mg|
The Final Word
Oat bran and chickpea flour are highly nutritious and a great addition to a plant-based diet.
Both oat bran 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.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?
- Sunflower Seeds vs Pink or Red Lentils: Which Is Better?