Whole Wheat Flour vs. Chickpeas
Nutrition comparison of Whole Wheat Flour and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and chickpeas:
- Both whole wheat flour and chickpeas are high in calories, dietary fiber, iron, potassium and protein.
- Chickpea is a great source of calcium.
- Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid, however, chickpea contains more folate.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and chickpeas are high in calories. Whole wheat flour has 102% more calories than chickpea - whole wheat flour has 332 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and lighter in fat compared to chickpeas per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Chickpeas | |
|---|---|---|
| Protein | 11% | 21% |
| Carbohydrates | 84% | 65% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and chickpea has 63% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both whole wheat flour and chickpeas are high in dietary fiber. Whole wheat flour has 72% more dietary fiber than chickpea - whole wheat flour has 13.1g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Whole wheat flour and chickpeas contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both whole wheat flour and chickpeas are high in protein. Whole wheat flour has a little more protein (8%) than chickpea by weight - whole wheat flour has 9.6g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both whole wheat flour and chickpeas are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than whole wheat flour - chickpea has 1.3mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Chickpeas and whole wheat flour contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and chickpeas contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Whole wheat flour and chickpeas contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid, however, chickpea contains more folate. Both whole wheat flour and chickpeas contain significant amounts of Vitamin B6.
| Whole Wheat Flour | Chickpeas | |
|---|---|---|
| Thiamin | 0.297 MG | 0.116 MG |
| Riboflavin | 0.188 MG | 0.063 MG |
| Niacin | 5.347 MG | 0.526 MG |
| Pantothenic acid | 1.011 MG | 0.286 MG |
| Vitamin B6 | 0.191 MG | 0.139 MG |
| Folate | 28 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 48% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both whole wheat flour and chickpeas are high in iron. Whole wheat flour has 28% more iron than chickpea - whole wheat flour has 3.7mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both whole wheat flour and chickpeas are high in potassium. Whole wheat flour has 35% more potassium than chickpea - whole wheat flour has 394mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both whole wheat flour and chickpeas contain small amounts of beta-carotene.
| Whole Wheat Flour | Chickpeas | |
|---|---|---|
| beta-carotene | 5 UG | 16 UG |
| lutein + zeaxanthin | 220 UG | ~ |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Cooked Chickpeas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat flour or chickpeas contain more calories in 100 grams?Both whole wheat flour and chickpeas are high in calories. Whole wheat flour has 100% more calories than chickpea - whole wheat flour has 332 calories in 100g and chickpea has 164 calories.
Does whole wheat flour or chickpeas have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and chickpea has 60% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does whole wheat flour or chickpeas contain more iron?
Both whole wheat flour and chickpeas are high in iron. Whole wheat flour has 30% more iron than chickpea - whole wheat flour has 3.7mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does whole wheat flour or chickpeas contain more potassium?
Both whole wheat flour and chickpeas are high in potassium. Whole wheat flour has 40% more potassium than chickpea - whole wheat flour has 394mg of potassium in 100 grams and chickpea has 291mg of potassium.