Teff vs Chickpea Flour: How Do They Compare?
Although teff and chickpea flour belong to different food groups, while teff 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 teff 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 teff and chickpea flour compare specifically.
Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.
It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.
Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.
Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and 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.
Teff 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 teff vs chickpea flour.
This comparison will start by comparing the caloric value of teff and chickpea flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||367 kcal||387 kcal|
|Carbs||73.13 g||57.8 g|
|Sugar||1.84 g||10.8 g|
|Fiber||8 g||10.8 g|
|Protein||13.3 g||22.4 g|
|Fat||2.38 g||6.69 g|
|Saturated Fat||0.449 g||0.693 g|
Teff 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 teff vs chickpea flour for weight loss, teff is slightly lower in calories, with 367 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.
However, both teff 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.
Teff vs Chickpea Flour Protein
Legumes and most legume products, including teff and chickpea flour, are important sources of plant-based protein.
Chickpea Flour offers around 41% more protein than teff.
Chickpea Flour has 22.4 grams of protein per 100 grams, while teff has 13.3 grams of protein per 100 grams.
Teff 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 teff and chickpea flour.
The total amount of carbohydrates is around 21% higher in teff than in chickpea flour. It have 73.1 grams per 100 grams, compared to 57.8 grams in chickpea flour.
There’s less sugar in teff than in chickpea flour, 83% precisely.
One handful of teff (28 grams) contains 0.5 grams of sugar, while the same amount of chickpea flour contains 3 grams.
Lastly, let’s take a look at the dietary fiber in teff 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 teff which offers 2.2 grams per portion.
Teff vs Chickpea Flour Fats
Like most other grains and legumes, with the exception of lupins and peanuts, teff and chickpea flour are low in fat.
Fats in teff and chickpea flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in teff and chickpea flour:
- Teff: 2.4 grams per 100 grams
- Chickpea Flour: 6.7 per 100 grams
Speaking of saturated fats, teff is 43% lower in saturated fats.
Teff and chickpea flour contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.
Teff vs Chickpea Flour Vitamins Content
This section will discuss the vitamin content of teff and chickpea flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Teff has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, chickpea flour has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).
Teff 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 teff and chickpea flour contain side by side, so you can easily compare them.
|Vitamin A||9 IU||41 IU|
|Vitamin B1 (Thiamine)||0.39 mg||0.486 mg|
|Vitamin B2 (Riboflavin)||0.27 mg||0.106 mg|
|Vitamin B3 (Niacin)||3.363 mg||1.76 mg|
|Vitamin B5 (Pantothenic acid)||0.942 mg||0.606 mg|
|Vitamin B6 (Pyroxidine)||0.482 mg||0.492 mg|
|Vitamin B9 (Folate)||0||437 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.08 mg||0.83 mg|
|Vitamin K||1.9 µg||9.1 µg|
Teff 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 teff and chickpea flour comparison focuses on their mineral content.
Teff is a better source of copper, fluoride, potassium, selenium, and sodium than chickpea flour.
On the other hand, chickpea flour is a higher amount of calcium, iron, magnesium, manganese, phosphorus, and zinc.
Check out the table below to learn how teff and chickpea flour compare when it comes to mineral content.
|Calcium||180 mg||45 mg|
|Copper||0.81 mg||0.912 mg|
|Iron||7.63 mg||4.86 mg|
|Magnesium||184 mg||166 mg|
|Manganese||9.24 mg||1.6 mg|
|Phosphorus||429 mg||318 mg|
|Potassium||427 mg||846 mg|
|Selenium||4.4 µg||8.3 µg|
|Sodium||12 mg||64 mg|
|Zinc||3.63 mg||2.81 mg|
The Final Word
Teff and chickpea flour are highly nutritious and a great addition to a plant-based diet.
Both teff 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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