Pili Nuts vs Chickpea Flour: Difference & Similarities

Although pili nuts 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 pili nuts 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 pili nuts 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 pili nuts and chickpea flour compare specifically.

Pili Nuts

Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Pili nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pili nuts into your diet. They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.

Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pili nuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Pili Nuts is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

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.

Pili Nuts 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 pili nuts vs chickpea flour.

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

Pili Nuts vs Chickpea Flour Calories

Comparing chickpea flour vs pili nuts for weight loss, chickpea flour is slightly lower in calories, with 387 calories per 100 grams, compared to 719 calories per 100 grams of pili nuts.

However, both pili nuts 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.

Pili Nuts vs Chickpea Flour Protein

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

Chickpea Flour offers around 52% more protein than pili nuts.

Chickpea Flour has 22.4 grams of protein per 100 grams, while pili nuts has 10.8 grams of protein per 100 grams.

Pili Nuts 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 pili nuts and chickpea flour.

The total amount of carbohydrates is around 93% higher in chickpea flour than in pili nuts. It have 57.8 grams per 100 grams, compared to 4 grams in pili nuts.

?>

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

One handful of pili nuts (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 pili nuts 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 pili nuts which offers 0 grams per portion.

Pili Nuts vs Chickpea Flour Fats

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

Total fat in pili nuts and chickpea flour:

• Pili Nuts: 79.6 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 pili nuts contain 0.7 grams and 31.2 grams of saturated fat per 100 grams, respectively.

Pili Nuts vs Chickpea Flour Vitamins Content

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

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

Pili Nuts has a higher amount of 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, and vitamin B1 (Thiamine).

Pili Nuts and chickpea flour contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

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

Pili Nuts 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 pili nuts and chickpea flour comparison focuses on their mineral content.

Pili Nuts is a better source of fluoride, iron, potassium, selenium, and sodium than chickpea flour.

On the other hand, chickpea flour is a higher amount of calcium, copper, magnesium, manganese, phosphorus, and zinc.

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

The Final Word

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

Both pili nuts 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.