Sunflower Seeds vs Chickpea Flour: Which Is Better?
Although sunflower 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 sunflower 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 sunflower 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 sunflower seeds and chickpea flour compare specifically.
Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.
These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.
Sunflower 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 sunflower seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.
Sunflower seeds are widely available and can be found at most grocery stores.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Sunflower Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.
It also contains a good amount of Vitamin B5 (Pantothenic acid).
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.
Sunflower 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 sunflower seeds vs chickpea flour.
This comparison will start by comparing the caloric value of sunflower seeds and chickpea flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Sunflower Seeds||Chickpea Flour|
|Energy||612 kcal||387 kcal|
|Carbs||17.1 g||57.8 g|
|Fiber||10.3 g||10.8 g|
|Protein||21 g||22.4 g|
|Fat||56.1 g||6.69 g|
|Saturated Fat||5.36 g||0.693 g|
Sunflower Seeds vs Chickpea Flour Calories
Comparing chickpea flour vs sunflower seeds for weight loss, chickpea flour is slightly lower in calories, with 387 calories per 100 grams, compared to 612 calories per 100 grams of sunflower seeds.
However, both sunflower 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.
Sunflower Seeds vs Chickpea Flour Protein
Legumes and most legume products, including sunflower seeds and chickpea flour, are important sources of plant-based protein.
Chickpea Flour offers around 6% more protein than sunflower seeds.
Chickpea Flour has 22.4 grams of protein per 100 grams, while sunflower seeds has 21 grams of protein per 100 grams.
Sunflower 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 sunflower seeds and chickpea flour.
The total amount of carbohydrates is around 70% higher in chickpea flour than in sunflower seeds. It have 57.8 grams per 100 grams, compared to 17.1 grams in sunflower seeds.
There’s less sugar in sunflower seeds than in chickpea flour, 100% precisely.
One handful of sunflower seeds (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 sunflower seeds 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 sunflower seeds which offers 2.9 grams per portion.
Sunflower Seeds vs Chickpea Flour Fats
Fats in sunflower seeds and chickpea flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in sunflower seeds and chickpea flour:
- Sunflower Seeds: 56.1 grams per 100 grams
- Chickpea Flour: 6.7 per 100 grams
Speaking of saturated fats, chickpea flour is 87% lower in saturated fats.
Chickpea Flour and sunflower seeds contain 0.7 grams and 5.4 grams of saturated fat per 100 grams, respectively.
Sunflower Seeds vs Chickpea Flour Vitamins Content
This section will discuss the vitamin content of sunflower 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.
Sunflower Seeds has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B9 (Folate), and vitamin K.
However, chickpea flour has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.
Sunflower Seeds 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 sunflower seeds and chickpea flour contain side by side, so you can easily compare them.
|Sunflower Seeds||Chickpea Flour|
|Vitamin A||0||41 IU|
|Vitamin B1 (Thiamine)||0.473 mg||0.486 mg|
|Vitamin B2 (Riboflavin)||0.507 mg||0.106 mg|
|Vitamin B3 (Niacin)||6.96 mg||1.76 mg|
|Vitamin B5 (Pantothenic acid)||0.84 mg||0.606 mg|
|Vitamin B6 (Pyroxidine)||0.76 mg||0.492 mg|
|Vitamin B9 (Folate)||169 µg||437 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||19.6 mg||0.83 mg|
|Vitamin K||1.2 µg||9.1 µg|
Sunflower 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 sunflower seeds and chickpea flour comparison focuses on their mineral content.
Sunflower Seeds is a better source of fluoride, and potassium than chickpea flour.
On the other hand, chickpea flour is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc.
Check out the table below to learn how sunflower seeds and chickpea flour compare when it comes to mineral content.
|Sunflower Seeds||Chickpea Flour|
|Calcium||78 mg||45 mg|
|Copper||1.83 mg||0.912 mg|
|Iron||5.21 mg||4.86 mg|
|Magnesium||358 mg||166 mg|
|Manganese||2.89 mg||1.6 mg|
|Phosphorus||750 mg||318 mg|
|Potassium||689 mg||846 mg|
|Selenium||80.4 µg||8.3 µg|
|Sodium||532 mg||64 mg|
|Zinc||6 mg||2.81 mg|
The Final Word
Sunflower Seeds and chickpea flour are highly nutritious and a great addition to a plant-based diet.
Both sunflower 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.
- 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.
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