Poppy Seeds vs Chickpea Flour: Which Is Healthier?

Although poppy 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 poppy 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 poppy 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 poppy seeds and chickpea flour compare specifically.

Poppy Seeds

Poppy seeds (Papaver somniferum) are the tiny, black seeds of the poppy plant, native to the Mediterranean region.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.

Poppy seeds 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 poppy seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving poppy seeds a try.

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

Poppy Seeds is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

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.

Poppy 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 poppy seeds vs chickpea flour.

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

Poppy Seeds vs Chickpea Flour Calories

Comparing chickpea flour vs poppy seeds for weight loss, chickpea flour is slightly lower in calories, with 387 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.

However, both poppy 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.

Poppy Seeds vs Chickpea Flour Protein

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

Chickpea Flour offers around 20% more protein than poppy seeds.

Chickpea Flour has 22.4 grams of protein per 100 grams, while poppy seeds has 18 grams of protein per 100 grams.

Poppy 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 poppy seeds and chickpea flour.

The total amount of carbohydrates is around 51% higher in chickpea flour than in poppy seeds. It have 57.8 grams per 100 grams, compared to 28.1 grams in poppy seeds.

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There’s less sugar in poppy seeds than in chickpea flour, 73% precisely.

One handful of poppy seeds (28 grams) contains 0.8 grams of sugar, while the same amount of chickpea flour contains 3 grams.

Lastly, let’s take a look at the dietary fiber in poppy seeds and chickpea flour.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 5.5 grams of fiber per portion, poppy seeds is a better source of fiber than chickpea flour which poppy seeds offers 3 grams per portion.

Poppy Seeds vs Chickpea Flour Fats

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

Total fat in poppy seeds and chickpea flour:

• Poppy Seeds: 41.6 grams per 100 grams
• Chickpea Flour: 6.7 per 100 grams

Speaking of saturated fats, chickpea flour is 84% lower in saturated fats.

Chickpea Flour and poppy seeds contain 0.7 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Poppy Seeds vs Chickpea Flour Vitamins Content

This section will discuss the vitamin content of poppy 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.

Poppy Seeds has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, chickpea flour has a higher amount of vitamin C, vitamin B1 (Thiamine), and vitamin E.

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

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

Poppy 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 poppy seeds and chickpea flour comparison focuses on their mineral content.

Poppy 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 poppy seeds and chickpea flour compare when it comes to mineral content.

The Final Word

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

Both poppy 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.