Chickpeas vs. Soy Flour

Nutrition comparison of Cooked Chickpeas and Soy Flour

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked chickpeas versus soy flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chickpeas and soy flour:

  • Both soy flour and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Chickpea has 3.8 times less saturated fat than soy flour.
  • Soy flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
Detailed nutritional comparison of chickpeas and soy flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Chickpeas src
Image of Soy Flour src

Calories and Carbs

calories

Both soy flour and chickpeas are high in calories. Soy flour has 127% more calories than chickpea - soy flour has 372 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, chickpeas is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Soy Flour
Protein 21% 50%
Carbohydrates 65% 31%
Fat 14% 20%
Alcohol ~ ~

carbohydrates

Soy flour and chickpeas contain similar amounts of carbs - soy flour has 30.6g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both soy flour and chickpeas are high in dietary fiber. Soy flour has 111% more dietary fiber than chickpea - soy flour has 16g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Chickpea has 49% less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Both soy flour and chickpeas are high in protein. Soy flour has 462% more protein than chickpea - soy flour has 49.8g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Chickpea has 3.8 times less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Chickpea has more Vitamin C than soy flour - chickpea has 1.3mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Soy flour and chickpeas contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Soy flour and chickpeas contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Soy flour and chickpeas contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both chickpeas and soy flour contain significant amounts of folate.

Chickpeas Soy Flour
Thiamin 0.116 MG 1.088 MG
Riboflavin 0.063 MG 0.28 MG
Niacin 0.526 MG 2.95 MG
Pantothenic acid 0.286 MG 1.55 MG
Vitamin B6 0.139 MG 1.05 MG
Folate 172 UG 289 UG

Minerals

calcium

Both soy flour and chickpeas are high in calcium. Soy flour has 482% more calcium than chickpea - soy flour has 285mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Both soy flour and chickpeas are high in iron. Soy flour has 184% more iron than chickpea - soy flour has 8.2mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both soy flour and chickpeas are high in potassium. Soy flour has 618% more potassium than chickpea - soy flour has 2090mg 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 chickpeas and soy flour contain significant amounts of beta-carotene.

Chickpeas Soy Flour
beta-carotene 16 UG 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than chickpea per 100 grams.

Chickpeas Soy Flour
alpha linoleic acid 0.043 G 0.555 G
Total 0.043 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than chickpea per 100 grams.

Chickpeas Soy Flour
linoleic acid 1.113 G 3.66 G
other omega 6 ~ 0.025 G
Total 1.113 G 3.685 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.

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does soy flour or chickpeas contain more calories in 100 grams?
Both soy flour and chickpeas are high in calories. Soy flour has 130% more calories than chickpea - soy flour has 372 calories in 100g and chickpea has 164 calories.

Is soy flour or chickpeas better for protein?
Both soy flour and chickpeas are high in protein. Soy flour has 460% more protein than chickpea - soy flour has 49.8g of protein per 100 grams and chickpea has 8.9g of protein.

Does soy flour or chickpeas have more carbohydrates?
By weight, soy flour and chickpeas contain similar amounts of carbs - soy flour has 30.6g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Does soy flour or chickpeas contain more calcium?
Both soy flour and chickpeas are high in calcium. Soy flour has 480% more calcium than chickpea - soy flour has 285mg of calcium in 100 grams and chickpea has 49mg of calcium.

Does soy flour or chickpeas contain more iron?
Both soy flour and chickpeas are high in iron. Soy flour has 180% more iron than chickpea - soy flour has 8.2mg of iron in 100 grams and chickpea has 2.9mg of iron.

Does soy flour or chickpeas contain more potassium?
Both soy flour and chickpeas are high in potassium. Soy flour has 620% more potassium than chickpea - soy flour has 2090mg of potassium in 100 grams and chickpea has 291mg of potassium.