Flour vs. Chickpeas
Nutrition comparison of 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
flour
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and chickpeas:
- Both flour and chickpeas are high in calories, dietary fiber and protein.
- Chickpea is a great source of calcium, iron and potassium.
- Flour has 16.7 times less sugar than chickpea.
- Flour has more niacin, however, chickpea contains more Vitamin B6 and folate.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) 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 flour and chickpeas are high in calories. Flour has 122% more calories than chickpea - flour has 364 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, flour is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Flour has a macronutrient ratio of 12:86:2 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Chickpeas | |
|---|---|---|
| Protein | 12% | 21% |
| Carbohydrates | 86% | 65% |
| Fat | 2% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and chickpea has 64% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both flour and chickpeas are high in dietary fiber. Chickpea has 181% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Flour has 16.7 times less sugar than chickpea - flour has 0.27g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both flour and chickpeas are high in protein. Flour has 17% more protein than chickpea - flour has 10.3g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both flour and chickpeas are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than flour - chickpea has 1.3mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Chickpeas and flour contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and chickpeas contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Flour and chickpeas contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Flour has more niacin, however, chickpea contains more Vitamin B6 and folate. Both flour and chickpeas contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Flour | Chickpeas | |
|---|---|---|
| Thiamin | 0.12 MG | 0.116 MG |
| Riboflavin | 0.04 MG | 0.063 MG |
| Niacin | 1.25 MG | 0.526 MG |
| Pantothenic acid | 0.438 MG | 0.286 MG |
| Vitamin B6 | 0.044 MG | 0.139 MG |
| Folate | 26 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 227% more calcium than flour - flour has 15mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 147% more iron than flour - flour has 1.2mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 172% more potassium than flour - flour has 107mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both flour and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Flour | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.043 G |
| Total | 0.022 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than flour per 100 grams.
| Flour | Chickpeas | |
|---|---|---|
| linoleic acid | 0.391 G | 1.113 G |
| Total | 0.391 G | 1.113 G |
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.
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 flour or chickpeas contain more calories in 100 grams?Both flour and chickpeas are high in calories. Flour has 120% more calories than chickpea - flour has 364 calories in 100g and chickpea has 164 calories.
Does flour or chickpeas have more carbohydrates?
By weight, flour is high in carbohydrates and chickpea has 60% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and chickpea has 27.4g of carbohydrates.