Whole-wheat flour vs Chickpeas: What’s The Difference?
Although whole-wheat flour and chickpeas belong to different food groups, while whole-wheat flour belong is a grain, and chickpeas 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 whole-wheat flour and chickpeas, 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 whole-wheat flour and chickpeas compare specifically.
Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.
It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins, iron, zinc, and magnesium. It also contains antioxidants such as phenolic acids and flavonoids that have been linked to various health benefits, including improved heart health and blood sugar control.
Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.
Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.
Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.
Chickpea pasta is also available.
In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.
They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.
Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.
Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.
Whole-wheat flour vs Chickpeas Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing whole-wheat flour vs chickpeas.
This comparison will start by comparing the caloric value of whole-wheat flour and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||340 kcal||378 kcal|
|Carbs||72 g||63 g|
|Sugar||0.41 g||10.7 g|
|Fiber||10.7 g||12.2 g|
|Protein||13.2 g||20.5 g|
|Fat||2.5 g||6.04 g|
|Saturated Fat||0.43 g||0.603 g|
Whole-wheat flour vs Chickpeas 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 whole-wheat flour vs chickpeas for weight loss, whole-wheat flour is slightly lower in calories, with 340 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.
However, both whole-wheat flour and chickpeas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Whole-wheat flour vs Chickpeas Protein
Legumes and most legume products, including whole-wheat flour and chickpeas, are important sources of plant-based protein.
Chickpeas offer around 36% more protein than whole-wheat flour.
Chickpeas have 20.5 grams of protein per 100 grams, while whole-wheat flour has 13.2 grams of protein per 100 grams.
Whole-wheat flour vs Chickpeas 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 whole-wheat flour and chickpeas.
The total amount of carbohydrates is around 13% higher in whole-wheat flour than in chickpeas. It have 72 grams per 100 grams, compared to 63 grams in chickpeas.
There’s less sugar in whole-wheat flour than in chickpeas, 97% precisely.
One handful of whole-wheat flour (28 grams) contains 0.1 grams of sugar, while the same amount of chickpeas contains 3 grams.
Lastly, let’s take a look at the dietary fiber in whole-wheat flour and chickpeas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than whole-wheat flour which offer 3 grams per portion.
Whole-wheat flour vs Chickpeas Fats
Like most other grains and legumes, with the exception of lupins and peanuts, whole-wheat flour and chickpeas are low in fat.
Fats in whole-wheat flour and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in whole-wheat flour and chickpeas:
- Whole-wheat flour: 2.5 grams per 100 grams
- Chickpeas: 6 per 100 grams
Speaking of saturated fats, whole-wheat flour is 33% lower in saturated fats.
Whole-wheat flour and chickpeas contain 0.4 grams and 0.6 grams of saturated fat per 100 grams, respectively.
Whole-wheat flour vs Chickpeas Vitamins Content
This section will discuss the vitamin content of whole-wheat flour and chickpeas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Whole-wheat flour has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, chickpeas have a higher amount of vitamin B1 (Thiamine), and vitamin B3 (Niacin).
Whole-wheat flour and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins whole-wheat flour and chickpeas contain side by side, so you can easily compare them.
|Vitamin A||9 IU||67 IU|
|Vitamin C||0||4 mg|
|Vitamin B1 (Thiamine)||0.502 mg||0.477 mg|
|Vitamin B2 (Riboflavin)||0.165 mg||0.212 mg|
|Vitamin B3 (Niacin)||4.96 mg||1.54 mg|
|Vitamin B5 (Pantothenic acid)||0.603 mg||1.59 mg|
|Vitamin B6 (Pyroxidine)||0.407 mg||0.535 mg|
|Vitamin B9 (Folate)||44 µg||557 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.71 mg||0.82 mg|
|Vitamin K||1.9 µg||9 µg|
Whole-wheat flour vs Chickpeas 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 whole-wheat flour and chickpeas comparison focuses on their mineral content.
Whole-wheat flour is a better source of calcium, copper, fluoride, iron, manganese, potassium, sodium, and zinc than chickpeas.
On the other hand, chickpeas are a higher amount of magnesium, phosphorus, and selenium.
Check out the table below to learn how whole-wheat flour and chickpeas compare when it comes to mineral content.
|Calcium||34 mg||57 mg|
|Copper||0.41 mg||0.656 mg|
|Iron||3.6 mg||4.31 mg|
|Magnesium||137 mg||79 mg|
|Manganese||4.07 mg||21.3 mg|
|Phosphorus||357 mg||252 mg|
|Potassium||363 mg||718 mg|
|Sodium||2 mg||24 mg|
|Zinc||2.6 mg||2.76 mg|
The Final Word
Whole-wheat flour and chickpeas are highly nutritious and a great addition to a plant-based diet.
Both whole-wheat flour and chickpeas 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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