Oats vs Chickpea Flour: How Do They Compare?
Although oats and chickpea flour belong to different food groups, while oats 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 oats 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 oats and chickpea flour compare specifically.
Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.
They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.
Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.
Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.
Oats is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
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.
Oats 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 oats vs chickpea flour.
This comparison will start by comparing the caloric value of oats and chickpea flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||389 kcal||387 kcal|
|Carbs||66.3 g||57.8 g|
|Sugar||0 g||10.8 g|
|Fiber||10.6 g||10.8 g|
|Protein||16.9 g||22.4 g|
|Fat||6.9 g||6.69 g|
|Saturated Fat||1.22 g||0.693 g|
Oats 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 chickpea flour vs oats for weight loss, chickpea flour is slightly lower in calories, with 387 calories per 100 grams, compared to 389 calories per 100 grams of oats.
However, both oats 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.
Oats vs Chickpea Flour Protein
Legumes and most legume products, including oats and chickpea flour, are important sources of plant-based protein.
Chickpea Flour offers around 25% more protein than oats.
Chickpea Flour has 22.4 grams of protein per 100 grams, while oats has 16.9 grams of protein per 100 grams.
Oats 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 oats and chickpea flour.
The total amount of carbohydrates is around 13% higher in oats than in chickpea flour. It have 66.3 grams per 100 grams, compared to 57.8 grams in chickpea flour.
There’s less sugar in oats than in chickpea flour, 100% precisely.
One handful of oats (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 oats and chickpea flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
Oats and chickpea flour contain the same amount of fiber, 3 grams per portion.
Oats vs Chickpea Flour Fats
Like most other grains and legumes, with the exception of lupins and peanuts, oats and chickpea flour are low in fat.
Fats in oats and chickpea flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in oats and chickpea flour:
- Oats: 6.9 grams per 100 grams
- Chickpea Flour: 6.7 per 100 grams
Speaking of saturated fats, chickpea flour is 42% lower in saturated fats.
Chickpea Flour and oats contain 0.7 grams and 1.2 grams of saturated fat per 100 grams, respectively.
Oats vs Chickpea Flour Vitamins Content
This section will discuss the vitamin content of oats and chickpea flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Oats has a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, chickpea flour has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B5 (Pantothenic acid).
Oats 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 oats and chickpea flour contain side by side, so you can easily compare them.
|Vitamin A||0||41 IU|
|Vitamin B1 (Thiamine)||0.763 mg||0.486 mg|
|Vitamin B2 (Riboflavin)||0.139 mg||0.106 mg|
|Vitamin B3 (Niacin)||0.961 mg||1.76 mg|
|Vitamin B5 (Pantothenic acid)||1.35 mg||0.606 mg|
|Vitamin B6 (Pyroxidine)||0.119 mg||0.492 mg|
|Vitamin B9 (Folate)||56 µg||437 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.05 mg||0.83 mg|
|Vitamin K||0.9 µg||9.1 µg|
Oats 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 oats and chickpea flour comparison focuses on their mineral content.
Oats is a better source of copper, fluoride, iron, potassium, selenium, and sodium than chickpea flour.
On the other hand, chickpea flour is a higher amount of calcium, magnesium, manganese, phosphorus, and zinc.
Check out the table below to learn how oats and chickpea flour compare when it comes to mineral content.
|Calcium||54 mg||45 mg|
|Copper||0.626 mg||0.912 mg|
|Iron||4.72 mg||4.86 mg|
|Magnesium||177 mg||166 mg|
|Manganese||4.92 mg||1.6 mg|
|Phosphorus||523 mg||318 mg|
|Potassium||429 mg||846 mg|
|Selenium||2.7 µg||8.3 µg|
|Sodium||2 mg||64 mg|
|Zinc||3.97 mg||2.81 mg|
The Final Word
Oats and chickpea flour are highly nutritious and a great addition to a plant-based diet.
Both oats 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?