Semolina vs Chickpea Flour: Difference, Benefits, More
Although semolina and chickpea flour belong to different food groups, while semolina 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 semolina 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 semolina and chickpea flour compare specifically.
Semolina (Triticum durum) is a coarse, granular flour that is made from the hard durum wheat, a type of wheat that is high in gluten and protein.
It is a good source of carbohydrates, protein, and small amounts of minerals like iron and zinc. It is also rich in B vitamins such as niacin and thiamin.
Semolina is commonly used in the production of pasta and other traditional Italian dishes like couscous and gnocchi. It is also used in some breads, pastries, and other baked goods. It gives pasta a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.
Semolina is gluten-rich, thus, it is not suitable for people with gluten sensitivities or celiac disease. Semolina can be enjoyed in moderate portions as part of a balanced diet, combined with vegetables, lean protein sources, and healthy fats.
Semolina is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), 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.
Semolina 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 semolina vs chickpea flour.
This comparison will start by comparing the caloric value of semolina and chickpea flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||360 kcal||387 kcal|
|Carbs||72.8 g||57.8 g|
|Sugar||2.67 g||10.8 g|
|Fiber||3.9 g||10.8 g|
|Protein||12.7 g||22.4 g|
|Fat||1.05 g||6.69 g|
|Saturated Fat||0.15 g||0.693 g|
Semolina 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 semolina vs chickpea flour for weight loss, semolina is slightly lower in calories, with 360 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.
However, both semolina 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.
Semolina vs Chickpea Flour Protein
Legumes and most legume products, including semolina and chickpea flour, are important sources of plant-based protein.
Chickpea Flour offers around 43% more protein than semolina.
Chickpea Flour has 22.4 grams of protein per 100 grams, while semolina has 12.7 grams of protein per 100 grams.
Semolina 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 semolina and chickpea flour.
The total amount of carbohydrates is around 21% higher in semolina than in chickpea flour. It have 72.8 grams per 100 grams, compared to 57.8 grams in chickpea flour.
There’s less sugar in semolina than in chickpea flour, 77% precisely.
One handful of semolina (28 grams) contains 0.7 grams of sugar, while the same amount of chickpea flour contains 3 grams.
Lastly, let’s take a look at the dietary fiber in semolina 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 semolina which offers 1.1 grams per portion.
Semolina vs Chickpea Flour Fats
Like most other grains and legumes, with the exception of lupins and peanuts, semolina and chickpea flour are low in fat.
Fats in semolina and chickpea flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in semolina and chickpea flour:
- Semolina: 1.1 grams per 100 grams
- Chickpea Flour: 6.7 per 100 grams
Speaking of saturated fats, semolina is 71% lower in saturated fats.
Semolina and chickpea flour contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.
Semolina vs Chickpea Flour Vitamins Content
This section will discuss the vitamin content of semolina and chickpea flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Semolina has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, chickpea flour has a higher amount of vitamin B3 (Niacin).
Semolina 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 semolina and chickpea flour contain side by side, so you can easily compare them.
|Vitamin A||0||41 IU|
|Vitamin B1 (Thiamine)||0.28 mg||0.486 mg|
|Vitamin B2 (Riboflavin)||0.08 mg||0.106 mg|
|Vitamin B3 (Niacin)||3.31 mg||1.76 mg|
|Vitamin B5 (Pantothenic acid)||0.58 mg||0.606 mg|
|Vitamin B6 (Pyroxidine)||0.103 mg||0.492 mg|
|Vitamin B9 (Folate)||72 µg||437 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.11 mg||0.83 mg|
|Vitamin K||0.1 µg||9.1 µg|
Semolina 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 semolina and chickpea flour comparison focuses on their mineral content.
Semolina is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than chickpea flour.
On the other hand, chickpea flour is a higher amount of selenium.
Check out the table below to learn how semolina and chickpea flour compare when it comes to mineral content.
|Calcium||17 mg||45 mg|
|Copper||0.189 mg||0.912 mg|
|Iron||1.23 mg||4.86 mg|
|Magnesium||47 mg||166 mg|
|Manganese||0.619 mg||1.6 mg|
|Phosphorus||136 mg||318 mg|
|Potassium||186 mg||846 mg|
|Selenium||63.2 µg||8.3 µg|
|Sodium||1 mg||64 mg|
|Zinc||1.05 mg||2.81 mg|
The Final Word
Semolina and chickpea flour are highly nutritious and a great addition to a plant-based diet.
Both semolina 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.
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